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How to Do a Parkour Muscle-Up or Climb-Up

Learn how to do a muscle-up or climb-up in this Howcast parkour video with expert Ann Kaczka.


My name is Ann Kaczka, I've been practicing Parkour since 2007. My first day training was with David Belle at the New Yorker festival. And since then I've trained solo in Thailand, climbing trees on the streets of London and Paris. And now I'm back in New York City. And today I'm here to talk to you about Parkour.

So climb-ups and muscle-ups. A climb up is utilized when your pretty much training in the cap position with a wall in front of you and your going to use both wall and your arms in order to get you up and over the obstacle. So your pulling from a hanging position, your up and over and then you jump over the wall. And the first progression were going to do is a stagger climb-up so its not going to be too fluid. Your going to get one arm up, rotate it, then rotate the other one and then finally push up so that your now leaning on the wall.

The next progression from the stagger climb-up would be a pop-up. So your gonna be hanging on the wall and then pop-up so that your hands are flat on top of the wall, and then extend fully so that your arms are straight in front of you.

A muscle-up is from the hanging position so your in a dead hang on a rail and you don’t have anything in front of you to put your feet on so your unable to kick up as you would with the climb-up. Your going to be utilizing sort-of the skills and the muscles that you would in a pull-up and in a dip just, combined in one move. So from a dead hang, your hanging, pull into a pull-up, rotate your arms and then push up, and thats your muscle-up.

So a muscle-up is a really difficult move to achieve and maybe you won't be able to do one right away. If you can, congratulations; if not, don't feel bad, don't get discouraged. As with any move in Parkour, there are always progressions that you can do. Pull-ups and dips are 2 of them since your combining those moves in a muscle-up. And again, if you can't do dips and pull-ups straight away, Parkour is all about progression so just start from the bottom and work your way up. Another good way to achieve your muscle-ups is also is, you do negatives. So you start out from above the bar and you slowly reverse into the hanging position. It's another good way to sort-of build up your muscles.

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