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.
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.
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Are you looking to master the V-Sit? The V-Sit is one of the most challenging and highly regarded movements in calisthenics. It requires a great level of strength, mobility, and control. Achieving and maintaining the V-Sit demonstrates an athlete’s ability to control and balance their body in a static position, which is a key component of calisthenics.
In this guide, I will break down the strength and mobility exercises you can complete or incorporate into your workout to nail that V-Sit. I will also go through how to complete the V-Sit while giving you tips and tricks.
Follow this step-by-step guide created by me, calisthenics coach and world champion Malin Malle, to master your V-Sit.
The V-Sit is one of the most difficult and challenging Calisthenic movements, requiring high levels of strength. The V-Sit demands strength from multiple areas in your body. Mastering the V-Sit requires mastering key areas of strength…
Compression Strength: Allows you to pull your legs towards your torso, creating the tight V shape.
Hip Flexor Strength: Essential for lifting and holding your legs in the air
Tricep Strength: Helps support your body weight throughout the V-Sit
Scapula Depression: Stabilizes your shoulders and keeps your upper body engaged
Forearm Strength: Needed for gripping the parallettes and maintaining balance.
4 Exercises to Improve Your V-Sit
We will delve into four specific exercises designed to target these essential areas of strength. By incorporating these exercises into your training routine, you can build the necessary foundation to master the V-Sit and enhance your overall fitness. Whether you’re a beginner looking to improve your core strength or an experienced athlete aiming to perfect your form, these exercises will help you achieve your goals.
1. L-Sit to Tuck V-Sit to Negative V-Sit
Equipment Required: Parallettes. This exercise can also be done on Yoga Blocks or the floor.
The L-Sit to Tuck V-Sit to Negative V-Sit is an advanced Calisthenics movement that requires strength, control and coordination. This exercise targets key muscle groups that are required to perform the V-Sit, such as the hip flexors and core. Mastering this movement sequence is crucial to master the full V-Sit position.
A. Start Position (L-Sit)
Start by sitting between the parallettes with your hands firmly gripping the bars beside your hips.
Press down though your palms to lift your body off the ground, straightening your arms completely.
Fully extend your legs forward, keep them together and parallel to the ground, forming an “L” shape with your body. Make sure to engage your core!
B. Transition to Tuck V-Sit
From the L-Sit position, lift your legs towards your chest. Make sure to keep your core muscles engaged for stability and support.
Bend your knees and pull them in towards your torso, transitioning from the L-Sit into a tucked position. Your body should form a “V” shape. If you can not lift your legs to your chest, lift them as high and slowly as you can.
Try to bring your knees as close as possible to your chest while maintaining control on the parallettes.
C. Return to Start Position (Negative)
To complete the movement, transition by bending your knees back into the Tuck V-Sit position.
From the Tuck-Vist position extend your legs back out into the L-Sit position, lifting your body off the ground with straight arms.
2. Seated Pike Compressions Lifts + Hold
No equipment is required. Exercise is to be done on the floor.
The Seated Pike Compressions’ primary focus is to improve hip flexor strength. This exercise targets the hip flexor muscles, which allow you to effectively lift your legs and maintain proper posture. The V-Sit requires significant hip flexor strength to lift the legs and hold them parallel to the ground while seated. By using this exercise, you can enhance your ability to perform the V-Sit with control and stability.
A. Starting Position
Sit on the ground with legs extended straight out in front and hands roughly behind your sides. Keep back straight with a slight protraction (rounding of upper back) Engage your core muscles by pulling your belly button towards your spine.
B. Compression Lifts & Holds
Engage core muscles and lift legs off the ground, do not move your upper body and maintain slight protraction. Focus on engaging the hip flexors to lift the legs and maintain stability.
Hold the lifted position for a few seconds, focus on maintaining stability and control. Feel the engagement in the hip flexors as you hold the position.
C. Lowering Phase
Slowly lower your legs back down to the starting position while maintaining control.
Focus on engaging the hip flexors to control the descent and maintain stability.
If this is too hard, move your hands further back! The further back your hands are the easier the lift will be.
3. Core Compression Slides
Equipment Needed: Paralletes, Yoga Blocks. You can complete this exercise on the floor but it will increase the difficulty. The lower this exercise is performed the harder it is! Performing this on a slick floor or with socks is preferred as it will allow your feet to slide easier.
Core Compression slides offer numerous benefits, focusing on improving core strength, mobility and overall body control. This exercise targets your core, one of the most important muscle groups that is engaged in the V-Sit. Core compression slides also improve your compression strength which will allow you to bring your legs as close as you can to your chest. These areas of focus are crucial for maintaining proper posture and executing advanced Calisthenics movements like the V-Sit.
A. Starting Position
Place the parallettes shoulder-width apart on the ground.
Begin in a seated position on the floor with your legs extended straight out in front of you.
Lift yourself on the parallettes, ensuring your arms are straight and shoulders directly above your wrists.
Engage your core muscles by pulling your belly button towards your spine.
B. Compression Slide
Lift your legs off the ground while keeping your heels grazing the floor.
Use your core to slide your heels towards your chest, compressing your body as tightly as possible.
Focus on maintaining stable shoulders while sliding up. While completing the slide, think of bringing your quads to your stomach and your knees to your chest.
4. High Knee Raises
Equipment Needed: Parallettes
This exercise targets the core muscles which are essential for supporting your torso and lifting your legs into the V-Sit position. High Knee raises also improve hip flexor strength which is necessary to keep your legs elevated and straight during the V-Sit making this exercise a perfect movement to master your V-Sit. If you can not complete this exercise, you can modify it by completing it on higher boxers to use momentum to raise your knees.
A. Starting Position
Place the parallettes shoulder-width apart on the ground.
Begin in a seated position on the floor with your legs extended straight out in front of you.
Lift yourself on the parallettes, ensuring your arms are straight and shoulders directly above your wrists.
B. Knee Raise
From the starting position, lift your knees towards your chest, keeping your back straight and using your core strength to initiate the movement.
Continue lifting until your knees touch your chest. Aim to get your things as close to your torso as possible.
Set Plan
Choose 2-3 exercises from this list.
Complete these exercises 3-4 times per week.
Complete 3-4 sets each within the 6-12 rep range. Make sure to rest for 1-2 minutes between each exercise.
Mobility Exercises to Master the V-Sit
Mobility is a critical component in mastering the V-Sit, a challenging calisthenics movement that demands strength, control, and flexibility. Achieving the V-Sit requires more than just raw strength; it also necessitates adequate mobility in key areas of the body. From flexible hips and hamstrings to a mobile thoracic spine and shoulders, each aspect of mobility plays a vital role in performing the V-Sit with proper form and stability. Without sufficient mobility, individuals may struggle to attain the necessary positions and maintain balance throughout the movement. The following two exercises will improve your mobility and help you master the V-Sit.
1. Seated Pike Stretch
This exercise targets the core muscles which are essential for supporting your torso and lifting your legs into the V-Sit position. High Knee raises also improve hip flexor strength which is necessary to keep your legs elevated and straight during the V-Sit making this exercise a perfect movement to master your V-Sit. If you can not complete this exercise, you can modify it by completing it on higher boxers to use momentum to raise your knees.
A. Starting Position
Sit on the ground with your legs extended straight in front of you. Make sure you keep you back straight as well!
Keep your back tall and your feet flexed, toes pointing towards the ceiling.
B. Knee Raise
Inhale deeply, then exhale as you gently lean forward from your hips, reaching your hands towards your feet. Maintain a straight spine and avoid rounding your back!
Hold the stretch for 15 seconds, feeling a gentle stretch along the back of your legs (hamstrings) and lower back.
After 15 seconds, if comfortable, try to deepen the stretch by reaching further forward or lowering your chest closer to your thighs.
Continue to breathe deeply and relax into the stretch.
Aim to hold the stretch at a depth where you feel a moderate stretch but can still maintain proper form for up to 60 seconds.
2. Pike Stretch on Wall
Pike strength on the wall directly targets the hamstrings, hips, spine, shoulders, and core essential areas for V-Sit mobility. Stretching the hamstrings and promoting hip flexibility, it aids in achieving the straight-legged position crucial for the V-Sit. This exercise also enhances spinal mobility and shoulder stability, vital for maintaining proper posture during the V-Sit.
A. Starting Position
Sit facing a wall as close as possible, ensuring you have enough space to extend your legs fully.
Place your hands behind you fully extended behind as close to your body as you can.
B. Execution
Inhale deeply, then exhale as you push your head to touch your knees.
Keep your legs straight and as close to the wall as possible, feeling a deep stretch in your hamstrings in calves.
Hold the position for 15 seconds, focusing on maintaining a strong and stable core.
If comfortable, gradually increase the duration of the hold, aiming to maintain the position for up to 60 seconds.
To release, slowly walk your hands away from the wall and return to the starting position.
Set Plan
Complete all exercises from this list.
Complete these exercises three times per week.
Start with a 15 second Pre-Stretch and progress into a 60 second progressed stretch.
Complete three sets with a one minute rest in between.
How do I complete a V-Sit?
To complete a V-Sit, start by sitting on the ground with your legs extended. Lift both legs and torso simultaneously, balancing on your sitting bones to form a “V” shape with your body. Keep your arms extended parallel to the ground for stability. Focus on maintaining balance, stability, and a straight spine throughout the movement. For insider tips and tricks, watch my detailed breakdown video.
Conclusion
In conclusion, mastering the V-Sit is a challenging yet rewarding journey in Calisthenics. By focusing on strength, flexibility, and control, you can progress towards mastering the V-Sit. Incorporating the mobility and strength exercises will help you master the areas of strength needed to complete the V-Sit. Remember, the V-Sit is an advanced Calisthenics movement, it will require consistency and patience to nail the V-Sit. Whether you are used to working out but new to calisthenics or just a beginner in your fitness journey, Start with our Calisthenics workout programs to connect with like-minded individuals committed to their health and fitness. If you enjoyed this article, be sure to leave a comment sharing your thoughts and any questions you may have.
Are you looking to grow your biceps without bulky weights and huge gym equipment? If so, you’ve come to the right place! Follow this step-by-step guide created by me, calisthenics coach and world champion Malin Malle, to build and strengthen your biceps in no time with 4 essential calisthenics movements.
How to Build Biceps with Calisthenics?
Calisthenics is a great way to build your biceps without doing traditional exercises that can get boring and repetitive. In this guide, I will break down how you can build your biceps using only Calisthenics. Whether you are an elite athlete or someone starting their fitness transformation, Calisthenics will help you grow your biceps while mastering your body weight.
Can You Build Biceps Without Weights?
It is a common misconception that weights are required to grow biceps. In fact, you can achieve serious bicep growth by using your own body weight. These 4 Calisthenics exercises effectively target and strengthen your biceps without using any weights and can be done at the comfort of your own home. By using the following exercises with proper form and intensity, your biceps will grow in no time.
Is It Hard to Build Biceps at Home?
Building biceps at home is completely attainable if you are equipped with the right exercises and techniques. Calisthenic exercises can be performed without bulky weights and minimal equipment, making them accessible and convenient to all! With consistency and the right coaching, you can achieve significant bicep growth without leaving your home.
Equipment Needed
These 4 exercises only require two pieces of equipment: Workout Rings and Dip Bars. Both Workout Rings and Dip Bars add versatility to your workout while targeting the biceps. If you do not have access to this equipment, do not worry! You can always use lower bars that can be found in outdoor parks. This allows you to perform the exercises, regardless of equipment availability.
Ring Bicep Curls are one of the best Calisthenics exercises for the biceps as they isolate the bicep and can be modified for current strength level. By adjusting the height of the rings, you can control the difficulty: the higher the rings, the easier the exercise, the lower the rings and the more parallel your body is to the ground, the more challenging it becomes. Whether you are just starting out or you are looking to increase the intensity of your workout, this exercise can adapt to your needs, helping you achieve eye-catching bicep growth.
Instructions
Set up rings to about hip height. If you are just starting off, I would recommend heightening the rings until you can build up strength to move them lower.
Position yourself under the rings with a supinated grip, chest facing up, and legs bent at 90 degrees. Keep your body flat with your feet on the floor while hanging with straight arms.
Pull yourself up only with your biceps as you perform the curl. Make sure to pull yourself up using only your biceps
Coaching Cues
Avoid elbows flaring out, try to keep elbows moving in a straight line throughout the curl.
Focus on bicep muscle contraction when pulling yourself up. Do not use your back!
Keep tension in your core to keep hips and back aligned during the movement.
If you are struggling, you can heighten the rings. If you are looking for something harder, you can lower the rings.
Bicep Curls in Rings
2. Dip Bar Curls
Equipment Needed: Dip Bars or Any Lower Bars
The Dip Bar Curl is a great Calisthenics exercise that allows you to grow your biceps even if you do not have access to traditional Calisthenics equipment. Most parks are equipped with lower bars that are perfect for performing this exercise. If you decide to work out at home, make sure you have sturdy dip bars that can support your weight and withstand movement. This curl variation allows you to mix up your workout routine while still focusing on strengthening the biceps.
Instructions
Position yourself under the dip bars with a false grip, chest facing up, and legs bent at 90 degrees. Keep your body flat with your feet on the floor while hanging with straight arms.
Pull until your head touches the bar. You should be pulling only with your biceps (do not use your back!)
Your elbows should be pushed up to the level of the bar, and the goal is to touch your forehead with the bar.
Coaching Cues
Make sure to tuck your elbows in when pulling yourself up during the curl. Your elbows should not flare out during the movement!
If this variation is too hard, you can heighten the level of the bars by completing this exercise in an adjustable squat rack.
Bicep Curls on straight bar
3. Chin-Ups in Rings
Chin-Ups are a common Calisthenics exercise and are great for bicep growth. Chin-Ups in Workout Rings add variability to the regular bar chin-up by challenging athletes with instability, resulting in greater muscle activation and increased range of motion which creates a larger demand on the muscles, including your back and biceps. If you are not able to complete chin-ups, I would recommend watching my video on how to do your first pull-up to get started.
Instructions
Place rings above you to allow yourself to fully hang with arms in full extension.
Start in a neutral grip and pull yourself up, rotating your hands into a supinated grip with your thumbs facing outward.
Coaching Cues
To activate the biceps even more in this movement, rotate your thumbs outside the normal bar position.
Keep your core engaged to keep your body aligned throughout the chin-up.
Chin Ups in Rings
4. Pelican Curls in Rings
Equipment Required: Workout Rings
Pelican curls are a great bicep burner that also works on upper body flexibility and stability. Although this movement heavily focuses on the biceps, it also engages the shoulders and chest due to the extended range of motion in the exercise. Pelican curls are not a beginner exercise and should only be done for intermediate to advanced Calisthenic athletes that have a background in bodyweight training.
Instructions
Place rings around waist height. You can move rings according to preference and strength.
Hold rings with a false grip and move slightly forward to the level of the rings. Keep the rings close to your body.
Lean forward while rotating the rings outward behind your torso.
Slowly extend your arms to full extension. Contract your biceps and pull yourself up back to the starting position.
Coaching Cues
Very Important! Keep your hands and rings close to your body from the starting position.
Keep your elbows tucked and do not allow them to flare out. This will put unnecessary tension on the elbows and decrease the load on the biceps.
The further forward you stand from the rings’ hanging position, the easier the exercise will be. The further back you stand, the harder the exercise will be – modify if necessary!
Pelican Curls in Rings
Set Plan
8-15 Reps: Each exercise should be completed at least 8-15 times to reach maximum hypertrophy. This rep range is optimal for muscle growth, allowing you to gain muscle mass effectively.
3 Sets: Performing three sets of each exercise ensures enough volume to stimulate muscle growth while providing adequate recovery time between sets, maximizing your gains.
2x Per Week: Doing these exercises twice a week will help keep you consistent and promote steady muscle growth.
These workouts can also be incorporated into your daily workout. You can select any of the exercises depending on your current workout and what you are focusing on.
Conclusion
These four Calisthenics exercises will be key to growing and strengthening your biceps without any added weights or expensive equipment. The GORNATION Dip Bars and Workout Rings Set are extremely durable, lightweight and inexpensive equipment that can help you build your biceps anywhere using this easy guide. Whether you are an advanced calisthenics athlete or just beginning your fitness journey, Start with our Calisthenics workout programs to connect with like-minded individuals committed to their health and fitness. If you enjoyed this article, be sure to leave a comment sharing your thoughts and any questions you may have.
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