In this special solo podcast episode, Daniel Vadnal outlines a simple blueprint to learn the bar muscle-up—from why it’s worth learning to exactly how to train for it. Expect to learn the key strength standards, perfect technique cues, and the best exercises for pull, push, and core power. Daniel also busts the biggest myths (no, you don’t need 20 pull-ups first!) and shares proven progressions to help you get your first rep and beyond.

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(1:25) - Why Learn Muscle-Ups?

(7:13) - Are You Strong Enough For Muscle-Ups?

(10:20) - Perfect Your Technique

(15:40) - Myth 1 - It's Just A Party Trick

(16:54) - Myth 2 - You Need 20 Pull-Ups First

(18:03) - Myth 3 - Muscle-Ups Bad For Shoulders

(19:55) - Myth 4 - Bands Are Not A Good Regression

(21:06) - Myth 5 - Only Short / Light People Can Learn

(23:11) - Myth 6 - Kipping Is Cheating

(24:18) - Myth 7 - Just Spam Muscle-Ups Bro

(25:24) - Myth 8 - The Second Rep Is Easier

(25:48) - Myth 9 - Rings Easier Than Bar Muscle-Up

(26:50) - Myth 10 - 10 Muscle-Ups Before Adding Weight

(27:30) - Best Muscle-Up Regressions

(30:13) - Most Common Problems Solved

(34:03) - Injuries & Pain - How To Prevent

(37:07) - Best Pull Exercises

(44:30) - Best Push Exercises

(50:21) - Best Core Exercises

(53:31) - Learn Slow Muscle-Ups

(55:11) - The Optimal Workout Design

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