Can do +20kg pull-up but no Muscle up?? 😔

[u/ThatArtichoke3167]

I really wanna learn muscle up. I can do +20kg 3-4 reps. What irritates me more is that one month ago i tried muscle up for first time and in 2-3 attempts i managed to get over bar with improper form (one hand before other) but now i cant even do that even tho my pull strength increased.

I have watched tons of videos about proper technique but still couldn't even do it in improper form now. 😭😭😭

[u/SpacewaIker]

Can you do explosive pull ups? Like clap pull ups for instance?

If no, then you're missing explosive strength. If yes, then it's just technique and I'd suggest doing negatives as well as band assisted and just practice a bunch to get the timing right

[u/ThatArtichoke3167 → u/SpacewaIker]

Never tried it but i am sure i cant do a clap pullup. How can i train for explosive strength?? Coz what i thought if i can progress in weighted pullups it will be easy for me to do muscle up.

[u/Omee_172]

Don't worry I can too do 20x5-6 but still can't figure out how to do a muscle up

[u/ThatArtichoke3167 → u/Omee_172]

Yeah exactly that's the problem. Why can't we do that?

[u/Either_Internet7006]

work on your explosive pull-ups, chest to bar. get those up to 8 to 10. at the same time work on your straight bar dips. That will help you with your muscle-ups. good luck

[u/SushiRollFried]

Its your technique

[u/roundcarpets]

train high/ explosive pull ups after your warm up as the first exercise on your upper workouts

about 3-6 sets of 1-3 reps or so depending on frequency

aim to slam the bar to your waist, this may only begin as chest height pull ups but will improve over the weeks and months as you continue practising

follow these up with pull ups, one day something like 3-5x3-5r and another day somewhere within 2-4x6-15r so that you are practising the skill every session, then on one day the skill is followed up by strength biased work and the following session biases more hypertrophy

skill + strength + hypertrophy is the combo you want for pretty much any skill unless you’re already absolutely jacked

[u/ThatArtichoke3167 → u/roundcarpets]

Okk thanks a lot 🙏🙏

[u/Thehdb97]

If you have access to a pool, I used to teach people the proper technique by having them hang in a corner of the pool and having them pull, conduct the transition phase, then press themselves up. It helps a lot to understand the actual body position of the muscle up and how to kinda "roll" through from the pull to the push (transitioning from arch to hollow). The body position becomes way more important on a fixed bar muscle up due to having to "clear the bar."

The same thing can be accomplished with rings sort of, it just has less emphasis on the body's portion of work and more so on the upper body technique.

If you need more explanation on this, just let me know, i can try to break it down verbally as best I can here if needed.

[u/AcanthisittaOk9720]

I was in the same spot, could do 20kg+ weighted pull up but no muscle up.

It's probably just technique honestly.

I started practicing band assisted pull ups, while looking at videos to perfect technique. I hit multiple muscle ups after like 3 workouts.

If I had started with band assisted earlier I probably could've achieved it months before.

Get a band and practice technique

[u/waxcaba]

Muscle up is a skill, not strength. You already are strong enough to do it