One Exercise That Will Change Your Life | 2018

One Exercise That Will Change Your Life | 2018


[Music] what’s up elite then exactly it’s it’s Chris area welcome to another video of fishel 10x 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 are gonna be pulling and pushing to complete this exercise while you’re performing this exercise you are firing up your abs like crazy your last 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 going to change your life in so many ways it’s gonna change your work ethic it’s gonna change how you train it’s going to 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 into your workout regimen next you’re gonna start doing explosive muscle up back cloudless slopes 360 muscle up start freestyling on the bar the great thing about calisthenics is that a lot of techniques and skills that you learn from other moves it’s 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 asked me how did you get to being able to do one arm pull us muscle ups hands – in full planche and so forth and it’s all about staying in that progressional state and working towards these certain exercises you can deadlift 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 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 important 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 we’re 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 it perfect it’s perfect practice that makes perfect you can try doing 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 was seemed impossible is gonna 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 won’t 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 the 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 it to that last requirement which is l-sit pull-ups this is gonna help a lot start feeling that muscle connection between trilling and your core so you want to 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 of 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 want to show you guys is something I like to call the magic button so we’re gonna take a little resistance pin 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 want to 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 our 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 past 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 into the magic button the stronger of a momentum you’re gonna have it’s gonna be a 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 let me give you guys a little example [Music] so you see a lot of the power stems from a magic button right here so you guys want to master this movement right here if you notice 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 bachik 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 and next move I have for you guys is called that 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 going to eliminate it so that we were actually doing them straight and properly alright so let’s go right into this l-sit pull back and then start with the shoulder width grip slightly of an over grip you want to hold and squeeze his 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 that in mind let me show you guys what that looks like here we go [Music] now when you first try this exercise you may not go that high you might be doing a little pump something like this but eventually you’re gonna work on this move you’re gonna master this move you’re gonna master the timing on what your legs come up and then when your legs come back down and should look like this [Music] you can basically see we’re basically right at the top or 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 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 to the lsat pullback 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 try to 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 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 they start doing muscles like this in a second so in the lsat pullbacks 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 that else to pull back I actually want you to incorporate I’ll 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 as you can see I left my feet there and I let my body for once I’m already on the top then I can put my feet back down and to get back down and do it again you go through the same motion back to the magic button lean forward move forward and if you practice your straight bar dips boom that’s a wrap right there [Music] and that is basically how you learn your very first muscle oh you really want to 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 that’s gonna make this transition a whole lot quicker smoother and easier the next thing that you want to do is really start making these muscles 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 those full planche push-ups and so forth in no time and you’ll still be doing much less because I still do muscle thing incorporate them in my weekly regimen weighted muscle-ups Close Grip muscle ups wide grip muscle ups explosive muscle os/360 my slopes 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 want to start bringing that magic button a little bit closer start using less of a 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 [Music] alright guys so if you followed along this whole entire video you’re able to pass the requirements you still feel like there’s a tiny bit more that you can 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 and 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 a 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 helped me achieve my strict for 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 will 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 were much loves and these tips you guys should be able to do muscle ups with perfect form strict muscle ups eventually no excuses so with that said thank you guys so much for watching I really hope that you guys achieved your first muscle up if you do let us know after more workouts just like this that are gonna have you in the best shape of your life not just looking strong but actually being strong and sign up right now with 10x com become a member and get full access to all our workout programs technique guides and daily workouts are gonna have to shredded download Authentics 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 10x gear we do this every Sunday 8:00 p.m. USA in 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 Chris Harry accom and before we go I have a huge exciting announcement but then Eckstein 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 want to attend one of our workshops learn from us personally and go ahead the 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 don’t forget to leave a comment down below let me know what you want the next video to be about and I’ll see you guys next Sunday and I love peace out [Music] [Applause] [Music]