Are you looking to nail your Slow Muscle-Up? The Slow Muscle-Up is one of the most challenging and highly regarded movements in Calisthenics. The Slow Muscle Up requires a great level of strength and control. 

In this guide, we will break down everything you need to know to master the Slow Muscle-Up. We will also incorporate 5 exercises that will improve or help you nail your first Slow Muscle-Up.  I will also go through how to complete the Slow Muscle-Up while giving you tips and tricks.

Follow this step-by-step guide created by us, calisthenics coaches Malin Malle and Daniel Flefil to master the Slow Muscle-Up.

What is the Slow Muscle-Up?

A Slow Muscle-Up is an advanced Calisthenics exercise that involves performing a muscle-up at a deliberately slow pace to maximize muscle engagement and control. The Slow-Muscle Up emphasizes strength and precision, as it involves a controlled pull-up where your chest reaches the bar, transitioned to a slow press-up in which the arms are fully extended above the bar. Each phase is performed slowly, emphasizing time under tension which enhances muscle strength and endurance in the back, biceps, chest, shoulders, and triceps.

What is the difference Between a Slow-Muscle-Up and a Regular Muscle-Up?

Although similar in movement patterns, there are some differences between a Slow Muscle-Up and a Regular Muscle-Up. The primary difference is in the speed and method of execution. Slow Muscle-Ups are done at a more controlled pace to maximize muscle engagement and strength, while Regular Muscle-Ups are performed quickly using momentum, emphasizing explosive power.

Importance of False Grip

In Calisthenics, the false grip is a certain hand position that is utilized in specific movements, particularly the Slow Muscle-Up. In order to achieve the Slow-Muscle Up, mastering the false grip is necessary as you need to maintain this grip throughout the entire movement.  With the false grip, your wrist is placed over the bar with the palm facing down. The base of the palm rests on top of the bar and the fingers wrap around it. The wrist should be flexed meaning the back of the hand is pushed closer to the forearm. The thumb can either wrap around the bar with the fingers or stay on the same side as the fingers.

False Grip provides many benefits during various Calisthenics movements but the primary benefit is that it allows smoother transitions during complex movements like the slow muscle-up. By starting with your wrist already above the bar, it reduces the distance and effort needed to pull the body over the equipment. 

The false grip is a crucial technique in Calisthenics for performing advanced exercises like the slow muscle-up. When first starting, the false grip may be uncomfortable and cause some wrist pain or irritation due to the unusual angle and pressure. As you progress in your Calisthenics journey, you will get used to the false grip and the pain and discomfort will lessen. Whenever you are using the false grip, I highly recommend using chalk as you need good grip to complete this exercise.

Exercises to Improve Slow Muscle-Up

Before completing these exercises you must be able to perform 

• 3-5 Chest to Bar Pull Ups
• 5-10 Straight Bar Dips

These exercises ensure that you have the baseline level of strength that is required to perform the slow muscle up. 

False Grip Hang

• Hang on the bar using a false grip.
• Hold for 5-20 seconds depending on strength level. Complete 3-5 sets.
• At first, it is normal to have bent arms, but as you progress, you will be able to straighten them. 
• This exercise only counts when you are in false grip, not when you lose it.

False Grip Pull Ups

• Start in a false grip hang
• Then start doing pull-ups when maintaining a false grip. If you lose the false grip, release the bar and find your grip again.
• 1-5 reps and complete 5 sets.

Deep Straight Bar Dip

• Find a lower bar that you can jump up to.
• Perform the dips as low as possible almost parallel to the bar with your elbows then push back up and go again.

Negative Muscle Ups

• Select a low bar and get to the top position. Arms extended pushing yourself up in false grip.
• Lower yourself down with control to the pull-up position.
• It is very important to maintain false-grip during the negative muscle-up.
• 2-5 reps and complete 5 sets. 

False Grip Stretch

• Put your hands into a fist and place the back of your hand on the floor. Keep the back of your hand on the floor while extending your arms straight. Keep your hands closed.
• 10 reps and complete 3 sets.

Workout Programming

• 2-3 times per week
• 2-3 strength exercises in every workout
• Complete false grip stretch in every workout.