American Parkour

http://www.americanparkour.com/content/view/635/243/

Is that what you guys doing those at Woodmen the other day?

yes. they were a little harder on that wooden beam though.

wtf!? why did you delete mine and then put yours, it was the same link, i just got to it before you did!  :P your just jealous!

A couple of points that I found helped me when I finally learned these on a bar were to try and focus on keeping your elbows in tighter to your sides and to pull your shoulder-blades together powerfully as the main thrust of the pull. Good tutorial Demon, keep it up!

I CAN DO THREE IN A ROW! YAY ME!

these things are beasts!  but i do love them so!

ya... tried to do one today for the first time... HOLY SHNIT IT IS HARD... I give props to anyone that can do more then 2 in a row. Good work guys.

Thank you so much for posting this, I do it ALOT in actual parkour (at least similar moves) but I never really thought about practicing them individually.  Once I got around to practicing them I was amazed how much strength it took, and almost instantly I recognized a difference in my wall climbs.
Current Self-record: 9 muscle ups in a row (I know its small, but I just started practicing these like 4 days ago.)
 
Windgod

id say 9 muscle-ups in a row is good to say you only started practicing 4 days ago. i just went outside and tried a muscle-up from dead hang and could barely do it, took all my strength to just get my right arm up then followed by the left arm. couldnt do a second one at all, although im sure the lop-sided branch i was using didnt help. i started practising them a couple of days ago, so i congratulate you on being able to do 9 in a row already...

I'm impressed. You come from a sport that requires a lot of upper body strength?

Are you sure?  If so thats pretty ridiculous because I just beat my record today and it was 3 but I got 5 today.  However this is on a round bar.  What did you do these muscle ups on?  I would be very impressed if you can do 9 in a row because Demon who can do 52 pullups straight can do like 11 muscle ups on rings so thats why I might be a little skeptical.

Well, endurance pullups.. 15-20+.. doesn't really correlate well with muscle ups really. That's more of a strength-endurance issue when you're around 10 or so. The transition is easily the most draining part of a muscle up and it more resembles a shoulder extension movement which is overall very weak in terms of shoulder movments. In general in the scheme of muscle ups it goes something like this:

deadhang bar > deadhang rings > kipping rings > kipping bar

where deadhang bar is the hardest. I can do somewhere around 10 of them and my deadhang muscle ups are somewhere between 12-15... kipping is just really easy and only depends on lactic acid thresholds for when it gets too hard. It depends how he did them (kip vs non-kip.. and there is a significant difference), and if he comes from a sport (like gymnastics) that requires a lot of upper body strength and endurance. That can easily explain it.

Today, I came pretty close to doing one. I finally realized what was meant by "pull and lean forward at the top."

I can currently do about 10 pull-ups and 10 dips, without weight (I weigh 170#).

Yeah if he's a gymnast I wouldn't be surprised at all.  Damn Steven you can do 12 deadhang bar muscle ups?

I used to do alot of gymnastics, and still do open gym alot which has really helped my upper body strength.  I did the muscle ups on a short-ish wall (between 5 and 6 feet) that is outside around my neighborhood. 
As wierd as it sounds, it seems like this has most of the same muscle movements as the rings in gymnastics, which it odd because they are free hanging, but it feels similar, just that I have more support on a wall.

~10 I have the vid in my training log. The 12-15 one is on rings. It's hard because on the bar you have to displace  your body while ascending which requires more energy even though the rings are inherently more unstable.


yeah, I know. I never did bar muscle ups until like a few months ago and I could already do 8+ of them just because rings strength transfers very well to the bar or the wall.

I know I need a more powerful pullup, so I need to start adding weight when I do pullups, but after I notice a significant difference in strength, what's the easiest way to transition myself into muscleups?  I've tried jumping into them and I can't do it on anything higher than my head.  Should I try kipping on a bar?

Just either straight up muscle it (e.g. with false grip and a powerful pull) or just kip it. I think Jim put both techniques in his muscle up guide on beastskills.com

Is it easiest to start out on a bar?

Some people learn on bars first, some on rings. It was bars for me because I didn't have rings at the time.

with kipping a bar will be easier than rings... deadhang bars are the hardest out of all of them though.

Haha Steve I'm gonna have to disagree with you on that.  I can do 7 deadhang bars muscle ups and like 3 on rings.  (shitty wrists.)

Okay, with *good* technique, deadhang bars are harder than deadhang rings. With deadhang bars you have to displace yourself behind the bar cause you can't go through it which takes more energy than stabilizing the rings. I can tell the difference because I almost never do either type of muscle up (heck, I don't do really any muscle ups) and deadhang on the bar is always a few less than on rings.

My left hand always goes before right hand..and nothing helps:/

Relearn with slow negatives then explosive pulls.