FitnessFAQs Podcast #77 - How Anyone Can Learn a Muscle-Up – Daniel Vadnal
Sep 22, 2025
Discover the art of mastering the muscle-up! Learn why this skill is essential and how to assess your strength prerequisites. Daniel breaks down the most common myths, revealing that you don’t need excessive pull-ups or to be light to succeed. He offers effective regressions and techniques to overcome common hurdles. Explore injury prevention tips and the best exercises for pulling, pushing, and core strength. Finally, get a glimpse into creating an optimal workout structure for your journey to those impressive muscle-ups!
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How Muscle-Ups Sparked A Journey
- Daniel Vadnal describes unlocking the muscle-up as a gateway that hooked him into calisthenics at 16.
- He says the first muscle-up brought a lasting passion and a feeling of flying over the bar.
Meet Minimal Strength Prerequisites
- Do achieve 10 bodyweight pull-ups and 10 straight bar dips before specific muscle-up training.
- These prerequisites build the pulling, pushing, scapular and rotator cuff strength needed.
Specific Strength And Core Targets
- Aim for weighted pull-ups at +25% bodyweight for 5 reps and three chest-to-bar pull-ups.
- Also achieve a 30-second hollow hold to maintain core rigidity during the muscle-up.