Hi guys I've a problem with the muscle up, I start calisthenics 4 months ago and I can't do the muscle up yet. Can you tell me any advices? I know the tigerbend push ups is the key but I do this exercise for 1 month!
Muscle up problem
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4 months. 4 MONTHS. Don't worry! It's been only 120 days. We progress differently as Chris says, some might get it in 4 months, others in 1 year or so. Believe me slow result is better than no result, I'm sure you have gotten closer to the muscle up but just don't realize it.
Now as for tips, I'm guessing you know the technique, see if you're missing something:
-Swing forward, and when swinging backward do a knee raise and pull up together, but pull backwards and up, not only up.
-Once you reach about chest-to-bar level, start pushing down on the bar like you imagine doing tigerbend push ups or even shuttle push ups (this one is crucial hence the transition part is the hardest) and start extending your legs (from tuck to extended).
-Lean forward with chest till your chest & elbows are over the bar and finish with a strong dip.
Now a lot of people have strength and don't have the technique and vice versa, they have the technique they just don't have strength, so it might be a little of both strength and technique, or if you have fat (extra weight) it is a lot harder to do it (but it's not impossible nor an excuse).
Keep training, make sure you master the basics-form&everything (might take even half a year to do so, so don't worry), and I'm sure you can get it if you want it bad enough. Investing in a resistance band is also a good way to learn it.
thanks bro
Do you recommend me to do explosive pull ups also?
Yeah you might lack some explosiveness in the pull up, but really the momentum (the technique) should give you enough boost to get your upper body a bit backwards whilst getting the chest over the bar and after that it's all pushing as Chris said in the Muscle Up video/s (guessing you've seen them already).
do more wide pull up
I think you're on the right track. Big thanks to Gligor for advise!