How to Muscle Up on a THICK bar? | FALSE grip Muscle Up tutorial

Muscle ups are one of the best and the most attractive exercises in calisthenics.
It is advanced move that require strength and proper technique.
There are two ways and techniques to perform muscle up.
One is with rotating wrist while switching from pulling to pushing part and is is suitable for thinner bars.
The other one is with using so called false grip and it is more suitable for thicker bars.
In this video you will learn what is needed to learn how to muscle up on a thick bar. False grip is the key for executing muscle up on a thick bar and you will see in this false grip tutorial, what else is needed in order to successfully perform muscle up on a thick bar.

We start with requirements. Before you even start working on muscle up progression you need to be able to do at least:

10 wide pull ups
15 regular dips
10 straight bar dips

Technique for this move:
1.Positioning
-Grab the bar and go into dead hang
-Wrists are on the bar(so called false grip) (in other case you have to rotate your wrists)

2.Transition
-Take a little swing
-At the moment you are about to go backwards pull up (timing is important!)
-Go round and chest over the bar
-Do the dip
-Muscle up is basically: pull up, chest over the bar, dip

Transition practice:
-Move one step away from the bar
-Jump to the bar from that position for better swing
-You can bent your knees while pulling up in order to get more momentum and to lighten your gravity

Grip exercises that are essential for false grip:

Stretching
False grip pull ups
Dead hang
One arm dead hang

Progression muscle up exercises that you should practice alongside pull ups, regular and straight bar dips:

High pull ups
Swing pull ups
Straight bar dips
Negatives
Momentum muscle up
Strict muscle up

When you manage to get your first Muscle up, don't be obsessed with good form. It comes later. Using momentum and bending knees is totally ok.
Just keep practicing all these exercises and eventually you will progress to strict/no momentum muscle up.

Good luck with practicing!

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