You get strong pull-ups. You can dip deep. But the muscle-up still feels like hitting a wall. Here’s the hidden truth: the transition isn’t about brute strength—it’s about timing. You could give 100 attempts but without the proper technique you will keep failing. Unless you just get super human strength (that is always an option). However, if you try to power through without technique, you burn out. Yes, we want to get strict Muscle-Ups eventually but for your first, it's okay for assistance. But if you learn the right grip, body angle, and swing—you fly through it. Here’s a simple progression check: - False Grip Hang – Can you hold for 20s without peeling off? If not, start doing your regular pull ups with false grip. - Arch Pull-Ups – Can you pull high enough that your shirt hits the bar? Start doing a "C" shape full up where you start pulling away from the bar, then think about getting your chest ontop of the bar as if climbing a wall. - Weak Transition – Are you able to control a negative muscle up? If not, then you are missing key muscles that need to be used. Start adding negatives on your burnout sets for pull ups or for you pull days. Most people skip that middle zone—suddenly the movement feels less like a fight and more like a flow. 👉 Be honest—where does your muscle-up break down: the pull, the wrist roll, or the dip?

So you kick up into a handstand. Then you pitch forward like a flop. It’s not lack of strength. It’s because you haven’t learned to press through your fingers yet. Here’s the mini tactical drill you can try today: - Kick up facing the wall. - Hollow your body tight. - Push through your fingertips when you feel forward lean. - Hold for 20 seconds. - Rest. Repeat 3 times. That’s it. Note how you feel taller, steadier, like you're balancing instead of fending off a fall? That's the pocket of control that turns a panic hold into a poised one. If you want the full handstand training program, check out the Pro group, where we go in more detail. 👉 When you try it, do you feel weight on your fingertips… or on your palms?

Most people fail their first pistol squat not because their legs aren’t strong enough—but because their ankle mobility can’t keep up. You might crush regular squats, lunges, even weighted step-ups. But when you try a single-leg squat to the floor, your heel pops up, your balance goes, and the whole move feels impossible. Here’s the breakthrough: strength alone won’t unlock the pistol. You need the mobility to keep your heel planted while your hips sink low. If this is an issue, simply add a weight plate or something on your heels to help. Once the ankle opens up and the bottom position feels natural, the pistol squat stops being a circus trick and starts being a progression tool toward flows, jumps, and even acrobatic power. 👉 When you’ve tried pistols before, what breaks down first for you—strength, balance, or ankle mobility?