How much time does everyone spend on their flexibility/mobility with calisthenics? What’s ideal to gain, keep, and/or maintain flexibility?

After the last post on one arm push-ups, muscle-ups, and pistol squats, let’s go really deep on the muscle-up. This is one of the most wanted skills in calisthenics. It also causes a lot of confusion because people mix together: • strict muscle-up • bar muscle-up • ring muscle-up • kipping muscle-up • strength drills • technique drills So let’s simplify it. This post is mostly about the bar muscle-up and mostly the stricter strength-based version, not the big kipping version. We will go over: • the types of muscle-ups • the real prerequisites • the progressions • the false grip • the swing and knee drive • the transition • the most common mistakes • the best drills • how ring muscle-up fits in 🤔 First, what type of muscle-up are we talking about? There are different versions of the muscle-up. The main ones people talk about are: • Strict muscle-up • Kipping muscle-up • Bar muscle-up • Ring muscle-up For this post, the main focus is: • bar muscle-up • mostly stricter bar muscle-up • using just enough technique to make the skill work well, not a huge kip Why? Because for most people, that is the version they actually want. It builds real pulling strength, real control, and carries over better into advanced calisthenics. Quick story: I had an athlete who kept trying to throw himself over the bar with a huge kip every session. Once we took a step back and focused on strength plus a cleaner path, the skill stopped feeling random and started feeling repeatable. 💪 The real prerequisite: strength matters more than people think A lot of people want a secret trick for the muscle-up. Most of the time, what they really need is more pulling strength. Yes, technique matters. But the stronger you are, the easier the technique becomes. That is why I usually say: • the common advice is 10 pull-ups • but a better indicator is chest-high pull-ups • an even better indicator is weighted pull-ups A good rough sign is if you can do a weighted pull-up with about:

The false grip is one of those small things that can make a big difference later. A lot of people wait until they are already strong enough for pull-ups and muscle-up work… then realize their false grip is weak, uncomfortable, or limited by mobility 😅 That slows everything down. The good news is you can start building it now, even if you do not have your muscle-up yet. 🤔 Why the false grip matters The false grip helps you transition over the bar or rings much easier. With a regular grip, your wrist usually has to adjust more during the transition. With a false grip, you are already in a better position to get on top of the bar or rings. That means less fighting during the transition and a smoother path to your first muscle-up 🚀 ✅ Best way to train it The best option is simple: • Do your horizontal rows, pull-up progressions, or pull-ups with a false grip That means overgripping as much as you can so the side of your wrist helps support the movement. If your false grip is too weak to use on your main pulling exercise yet, that is totally fine. Do your main pulling work normally first. Then do false grip work later as supplementary work. That way you still build strength and start training the grip. 🔥 Easy ways to build it • False grip rows • False grip pull-up progressions • False grip push-up variations against a wall • False grip hangs • Squeeze drills with a ball or household item If mobility is the issue, even just getting into the position and spending time there helps. If strength is the issue, start with rows and hangs. If you are somewhere in the middle, do both. 🧠 Important idea Your main exercise should still be your main exercise. Your false grip work is usually supplementary work. That means: • Main pulling strength first • False grip work after • Keep it simple • Build it slowly You do not need to redesign your whole training plan. You just need to start giving it a little attention now so it is there later. 🚀 Long-term payoff

Do any of y’all put grip tape on your parallettes? If you do, do you use actual grip tape or is athletic tape as good? I have a wood pair and debating on putting grip tape on them.

So I figured If share this one literally happened the Sunday day before i joined group