The Muscle-up and the Handstand Push-up: demonstrations of pure upper body power and bodyweight control. They demand a level of strength and skill that most gym workouts simply don't offer.
If you’re still working on the mastering the basics, you can check out our previous post; The Big 5 for Bodyweight Strength | Mastering Beginner & Intermediate Bodyweight Skills. If you've been putting in the work with your pull-ups, chin-ups, and dips, you're ready to tackle these impressive feats!
Muscle Up Mastery
Got your pull-ups, chin-ups, and dips down? Then you're ready to take flight. Explosive power is the name of the game. Master Power Pull-Ups to unlock the strength you need to soar above the bar.
Learn the trajectory and nail the false grip (if your wrists can handle it) for a smooth transition. You can also check out our False Grip tutorial in the Evolution Library.
Ready to reach the next level? Band-assisted progressions will get you there. And if you want a structured plan that breaks these skills down into manageable progressions—with coaching eyes on your form—that’s what my 1:1 online coaching is for.
Handstand Push Up Mastery
The Pike Push-Up isn't just a stepping stone; it's the foundation for incredible shoulder strength and the key to unlocking the handstand push-up. Stack those elbows over your wrists from day one! Good habits now translate to a solid HSPU later.
Before you worry about balance, master these strength progressions: back-to-wall HSPUs, chest-to-wall HSPUs. Practice freestanding handstands separately. Remember, hand balancing skill practice in isolation of your strength work is KEY! Once you’re progressing with strength and balance separately, you can combine them using HSPU negatives to grow stronger and develop the technical skill you need for the real deal.
Parallettes or Open Palm for Pikes & HSPUs?
Wondering if you should use Parallettes or Open Palm? There's no right or wrong here. Find what works, stick with it until you're strong, then challenge yourself with the other method! If you want to check out my favourite pair of parallettes, try Movement Made's Fat Bars!
Bar or Rings for Muscle Ups?
Bar Muscle Ups and Ring Muscle Ups are quite different skills. Many find one significantly easier than other. I spent my early practice primarily on the rings, as I found them easy to travel around with and bars were not always available. Bar Muscle Ups tend to build more power and raw strength, but not as much mobility or muscle mass. Ring MUPs are the opposite, building more muscle mass and mobility, but not as much raw strength & power. Try Ring Muscle Ups for yourself and see the difference! You can also grab a pair of sustainably-produced, travel-friendly rings from Movement Made
Be patient and enjoy the journey. These are elite skills! Progress takes time, so don't get discouraged – have fun with the journey.
Ready to push your calisthenics to the next level? Move freely, grow stronger, then master primal skills—using nothing but your bodyweight. If you want help getting there, apply for 1:1 coaching and I’ll build the road map with you.
Thanks for watching & reading!
With gratitude,
Jared F.
Movement Coach | Evolve with Jared
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