Placeholder Image

Subtitles section Play video

  • (upbeat techno music)

  • - What's up, Elite THENX athletes, It's Chris Heria.

  • Welcome to another video of official THENX.

  • Today, I'm gonna be showing you guys one exercise

  • that's gonna change your life,

  • the same way it changed mine.

  • Basically, this exercise is the gateway exercise,

  • that's really gonna start taking

  • your training to a whole new level.

  • With this exercise,

  • you're building a whole new mind-body-muscle connection,

  • as well as learning a full body connection

  • compound movement skill set.

  • And that exercise is the Muscle Up.

  • When you're performing a Muscle Up,

  • you're doing a compound movement,

  • that's working the entire upper body.

  • Incorporated with explosive strength, extreme control,

  • and utilization of antagonist muscles.

  • Which means you're gonna be pulling

  • and pushing to complete this exercise.

  • While you're performing this exercise,

  • you are firing up your abs like crazy.

  • Your lats, your shoulders, triceps, forearms, biceps.

  • Your chest, lower back, hip flexors,

  • the list goes on and on.

  • This is why this one exercise is definitely

  • gonna change your life in so many ways.

  • It's gonna change your work ethic.

  • It's gonna change how you train.

  • It's gonna drastically increase your strength,

  • your skills, your explosiveness, your control,

  • and most importantly it's gonna teach you

  • how to utilize all your muscles together,

  • and to perform a lot more harder,

  • more advanced, exercises.

  • For example,

  • once you start learning the Muscle Up

  • and you start incorporating it into your workout regimen,

  • next you're gonna start doing Explosive Muscle Ups,

  • Back Clap Muscle Ups, 360 Muscle Ups,

  • start free styling on the bar.

  • The great thing about calisthenics

  • is that a lot of techniques

  • and skills that you learn

  • from other moves is gonna transfer

  • into the next harder progressions

  • and exercises that you're gonna learn in the future

  • which will in turn change your life.

  • A lot of you ask me,

  • how did you get to being able

  • to do One-Arm Pull Ups, Muscle Ups,

  • Handstands, Full Planche and so forth,

  • and it's all about staying in that progressional state

  • and working towards these certain exercises.

  • You can dead lift, bench, curl in the gym

  • for years and years and years,

  • you're never gonna learn these exercises,

  • which is exactly why this exercise is the gateway movement

  • to start changing your life,

  • to start changing the way you train,

  • start to completely change your physique,

  • your strength, your skill set,

  • the way that you actually see fitness and true strength,

  • and most importantly,

  • it's gonna change the way that you motivate yourself.

  • When I was first learning the Muscle Up,

  • there was one thing that clicked in me

  • that changed my life forever,

  • and that was mentally thinking that something is impossible,

  • and then achieving that thing that's impossible,

  • and now realizing that the things that you think

  • that were impossible are actually quite possible.

  • And all it takes is hard work and consistency.

  • And the most important thing to remember

  • is that it's not practice that makes perfect.

  • It's perfect practice that makes perfect.

  • You can try to do a Muscle Up for years,

  • but the moment you start training the right progressions,

  • you're able to do the right requirements properly

  • and comfortably,

  • then you're gonna start seeing some major progress,

  • and that thing that seemed impossible is going

  • to start to seem like, hey, you know what?

  • Maybe I can do this.

  • So once I started incorporating perfect practice,

  • that means trying to practice perfectly,

  • I started making progress,

  • and I started actually getting closer to that Muscle Up,

  • and I eventually was able to do one.

  • And that simple accomplishment,

  • just being able to do it,

  • let alone the skills and the gains that

  • you get from continuously doing them,

  • just being able to do it was enough

  • to motivate me to where I am here today.

  • So I'm gonna show you guys how to start learning

  • how to Muscle Up, from the very beginning.

  • Now before we begin to learn the steps on how to muscle up,

  • we first must be able to

  • pass the requirements comfortably and properly.

  • And those requirements are gonna be at least

  • 15 Pull Ups.

  • Keep in mind all these exercises

  • need to be with perfect form.

  • At least 15 pull ups, properly.

  • Next requirement is gonna be an L Sit Hold,

  • for at least 20 seconds.

  • And the next requirement you're gonna need

  • is Straight Bar Dips,

  • at least 25 in a row.

  • You need that high number because you need

  • to be really solid with that push.

  • Imagine, if your pulling is on lock,

  • your pushing is on lock,

  • then the Muscle Up is gonna be a piece of cake.

  • And all you really need to focus on is technique.

  • Which is gonna bring us to that last requirement,

  • which is L Sit Pull Ups.

  • This is gonna help a lot,

  • you'll start feeling that muscle connection

  • between pulling and your core,

  • so you wanna be able to do at least seven with perfect form,

  • and if you feel like you can't reach those requirements yet,

  • then you need to go back,

  • practice, and master those exercises.

  • Now, over the course of many years,

  • I've taught literally hundreds of people,

  • in person, how to Muscle Up.

  • And from all those experiences,

  • I've been able to break down the Muscle Up

  • into basically three steps.

  • If you can master these three steps,

  • you're gonna be doing Muscle Ups right after this video.

  • So the first step I wanna show you guys

  • is something I like to call the magic button.

  • So we're gonna take a little resistance band

  • and it can literally be anything,

  • we're just gonna mark the floor, right here.

  • Gonna put this on the floor.

  • Now we're gonna grab the bar, shoulder width apart.

  • Slight of an over grip.

  • And you wanna be able to walk out from your tiptoes,

  • to where you're just hanging on by the tip of your toes.

  • We're gonna start with out dominant foot on the ground,

  • and one leg is gonna be able to swing back and forth.

  • Now with my right foot,

  • I'm pushing on the ball of my foot,

  • so my heel is off the ground

  • and that's actually pushing me back so I can stay in place.

  • So, we're gonna be in this position right here,

  • and the opposing foot that's free,

  • we're gonna have it pulled back, like this.

  • So, we're gonna have this foot come straight.

  • Not up and down.

  • It's gonna go straight, pass these bars.

  • Pass your body straight

  • and once it gets to that marker,

  • it's gonna go straight down.

  • Having this straight down motion

  • is gonna give your body this type of

  • momentum.

  • So, the better you come in,

  • it's all about timing,

  • the better you come in to the magic button,

  • the stronger of a momentum you're gonna have,

  • it's gonna be spring that's gonna launch you back up.

  • Now if you guys have ever seen me do Explosive Muscle Ups,

  • I already know how high I'm gonna go,

  • depending on how perfect I go into this magic button.

  • I'm gonna give you guys a little example.

  • (upbeat music)

  • So you see, a lot of power stems from

  • that magic button right here.

  • So you guys wanna master this movement right here.

  • If you notice right here when I'm doing this,

  • my feet are always in front of my body.

  • Never go behind your body, ever, ever, ever.

  • That's gonna completely eliminate your momentum

  • and this is literally gonna stop you from going up.

  • With this magic button,

  • you'll eventually be able

  • to push the magic button back, back, back,

  • until it's closer to your body,

  • and you have less of the magic button.

  • Less than you're doing it from here.

  • Eventually, you don't need to swing anymore

  • and you just pull straight up.

  • Alright, so once you've been able to master this move,

  • the next move I have for you guys

  • is called the L Sit Pull Back.

  • This move is gonna stem directly off of the magic button.

  • The ending position of the magic button

  • is actually gonna be the starting position

  • of the L Sit Pull Back.

  • And this is when we're gonna start

  • to be using a bit of momentum,

  • but it's gonna be controlled momentum,

  • and eventually we're gonna eliminate it,

  • so that we are actually doing them strict and properly.

  • Alright, so let's go right into this L Sit Pull Back.

  • We're gonna start with the shoulder width grip.

  • Slightly of an over grip.

  • You wanna hold and squeeze as tight as you can.

  • Remember we're gonna go straight into that magic button

  • and as soon as we feel that dip,

  • you're gonna feel a second of forward momentum.

  • Then you're gonna feel a stop,

  • and then you're gonna feel the energy

  • start to pick back up and start to pull yourself back.

  • As soon as you feel that energy start to pull yourself back,

  • is when you're gonna begin to go up into an L Sit.

  • Don't go any higher, don't go any lower.

  • Exactly 90 degrees and going right into that 90 degrees

  • and stopping is gonna give you that little pump

  • to reach even higher than you normally do

  • when you're pulling up on that bar.

  • So keeping all of that in mind,

  • let me show you guys what that looks like.

  • Here we go.

  • (steady techno music)

  • Now when you first try this exercise,

  • you may not go that high,

  • you might be doing little pumps, something like this.

  • But eventually, you're gonna work on this move,

  • you're gonna master this move.

  • You're gonna master the timing and once your legs come up,

  • and then when your legs come back down,

  • and it should look like this.

  • (upbeat techno music)

  • And you can basically see,

  • where I'm basically right at the top

  • of where that Muscle Up should be.

  • Which is gonna bring us to the third step.

  • And if you've mastered these first two steps,

  • then you've basically already done the Muscle Up,

  • the last step is literally to lay over the bar,

  • and this is gonna stem from the peak position

  • of step two, the L Sit Pull Back,

  • when you're at the top, top, top,

  • your highest point is when you're gonna pull that bar

  • as close to your body as possible

  • and you're gonna kind of lean forward onto the bar

  • literally like you're trying to lay on top of the bar.

  • And I've seen a lot of people go high enough,

  • literally if you can pass your nipple line,

  • then you are definitely capable

  • of being able to execute a Muscle Up.

  • The problem is, is that people get up to this point

  • and they lean a little bit

  • and then (grunt) they come back down.

  • They completely give up.

  • I can't stress it enough, you need to lean hard.

  • Lean forward like you're gonna lay down on top of the bar.

  • Once people finally commit to that concept, you see,

  • (snap) they start doing Muscle Ups like this, in a second.

  • So in the L Sit Pull Backs,

  • we're doing more of like a Lat Swing Pull.

  • We're kind of swinging further away from the bar

  • but now when you do the L Sit Pull Back,

  • I actually want you to incorporate a Pull Up

  • into it so that you're not swinging too far away.

  • You're keeping the bar actually

  • as close to your body as possible.

  • So from this position you're gonna swing up,

  • bring your legs up,

  • and you're actually gonna try

  • to start pulling the bar to your stomach.

  • So instead of doing this,

  • You're gonna go,

  • boom, right to the stomach.

  • As soon as you feel like you've got the closest part

  • to your stomach you're gonna just immediately

  • start leaning over and collapsing your body like a book.

  • Let me show you guys what that looks like, alright.

  • (techno music)

  • So as you can see I left my feet there.

  • And I let my body forward.

  • Once I'm already on the top,

  • then I can put my feet back down,

  • and to get back down we do it again,

  • you go through the same motion,

  • back to the magic button.

  • Lean forward.

  • Lean forward.

  • And if you practice your straight bar dips,

  • boom.

  • That's a wrap right there.

  • (intense techno music)

  • And that is basically how you learn

  • your very first Muscle Up.

  • You really wanna make sure that

  • you guys are leaning forward,

  • you can practice this while you're doing Straight Bar Dips.

  • Try to lean as forward as possible.

  • You're gonna condition yourself

  • to always being on top of the bar

  • and it's gonna make this transition a whole

  • lot quicker, smoother, and easier.

  • The next thing you wanna do is

  • really start making these Muscle Ups as strict as possible.

  • This is gonna tremendously increase

  • your explosive power,

  • your strength,

  • and your overall physique and skills.

  • And soon you'll be incorporating the same

  • strength and skills into other exercises.

  • And the rest will be history,

  • you guys will be doing Handstands,

  • Handstand Push ups, Full Planche pushups,

  • and so forth in no time.

  • And you'll still be doing Muscle Ups,

  • because I still do muscle ups

  • and incorporate them in my weekly regimen.

  • Weighted Muscle Ups, Closed Grip Muscle Ups,

  • Wide Grip Muscle Ups, Explosive Muscle Ups,

  • 360 Muscle Ups, and so forth.

  • It doesn't end here, this is only just the beginning.

  • So, once you guys are able

  • to master your first Muscle Up,

  • you wanna start bringing that magic button

  • a little bit closer,

  • start using less of the magic button.

  • A little bit closer, start using less of momentum,

  • until eventually, you're not using the magic button at all,

  • and you're pulling straight up.

  • (techno music)

  • Alright guys, so,

  • if you followed along this whole entire video,

  • you're able to pass requirements,

  • you still feel like there's a tiny bit more

  • that you could be working on,

  • to really execute this move,

  • here's a couple tips for you guys.

  • Now like I always tell you guys,

  • if you guys are struggling with the concentric part

  • of a movement, the positive motion of that movement,

  • then the number one thing you need to do is

  • work on the negative, the eccentric form of that movement,

  • so doing Negative Muscle Ups is literally one of

  • the best things that you can be doing,

  • for extra credit, to help you achieve the Muscle Up.

  • When you're going through the negative motion,

  • you're actually gonna be able to put your body

  • into every position of the muscle up

  • without actually having been able to do one,

  • so you're gonna get really comfortable with these positions,

  • you're gonna develop your muscles

  • to being in these positions,

  • it's gonna come a whole lot easier.

  • And another major key tip that help me achieve my

  • strict form Muscle Up is Explosive Pull Up training,

  • specifically these two exercises.

  • Explosive L Sit Pull Ups,

  • and I would sit on the ground in an L sit position

  • and from dead hang, just completely relaxed,

  • I would try to explode as hard as I can

  • and try to literally get my lap to the top of the bar.

  • And the last tip I have for you guys is to start

  • incorporating Weighted Pull Ups

  • and Weighted Straight Bar dips.

  • Obviously if you get comfortable doing an exercise

  • with extra weight on you,

  • then when you take off that extra weight,

  • the same exercise is literally gonna be a breeze,

  • you're gonna be flying through them.

  • So with these requirements,

  • these steps for the Muscle Ups and these tips,

  • you guys should be able to do a Muscle Up

  • with perfect forms, strict Muscle Ups,

  • eventually, no excuses.

  • So, with that said thank you guys so much for watching.

  • I really hope that you guys achieve your first Muscle Up.

  • If you do, let us know.

  • And for more work outs, just like this,

  • that are gonna have you in the best shape of your

  • life not just looking strong, but actually being strong,

  • then sign up right now at THENX.com

  • become a member and get full access

  • to all our workout programs, technique guides,

  • and daily workouts, that are gonna have you shredded.

  • Download our THENX app in the app store

  • to take our workouts with you everywhere.

  • It's like having me as a personal trainer in your pocket,

  • and comment now within the first 30 minutes

  • for your chance to win some free THENX gear.

  • We do this every Sunday, 8 p.m. USA eastern time.

  • And if you guys need some extra weight to start doing

  • some weighted exercises you can go ahead

  • and pick up my weight vest at Chrisheria.com

  • and before we go, I have a huge exciting announcement.

  • The THENX team will be doing a North American tour.

  • We're gonna be doing workshops all around USA

  • and Canada starting November 2nd

  • to November 12th.

  • So if you live in the USA

  • or Canada,

  • and you wanna attend one of our workshops,

  • learn from us personally, then go ahead,

  • link will be in the description below,

  • go ahead and sign up right now

  • while there's still availability.

  • And I can't wait to meet all of you guys,

  • it's gonna be a crazy time.

  • So, thank you guys so much for watching again,

  • and don't forget to leave a comment down below,

  • let me know what you want the next video to be about

  • and I will see you guys next Sunday.

  • Mad love, peace out.

  • (percussion music)

(upbeat techno music)

Subtitles and vocabulary

Click the word to look it up Click the word to find further inforamtion about it