New video from Serdjick aka King of Muscle-Ups demonstrating a simple but effective progression towards X (cross) Muscle-Ups. X muscle-up is not a trick, but a very effective exercise, especially for your forearms. Give it a try and see how they will burn like hell! Also X muscle-ups require more eXplosive power, then regular muscle-ups.

Here is a 5 step progression:
1) High pull-ups (better if Narrow grip)
2) Shoulder conditioning
3) X pull-ups
4) Narrow grip bar dips
5) Narrow grip muscle-ups

Do this routine twice a week and you will see some significant gains in X muscle-ups!

More videos from our team:

4 WEEKS FRONT LEVER TRAINING ROUTINE
https://www.youtube.com/watch?v=-g5RMKa5Aic

Top 10 Muscle-Ups Hit List
https://www.youtube.com/watch?v=vPfACxzuS5w

7 exercises for better Muscle-Ups
https://www.youtube.com/watch?v=lPAqnkEfr90

5 exercises for Hard Rock ABS
https://www.youtube.com/watch?v=4wOeDwl14qE

Street Sport 2011 (Moscow, Russia) EPIC VIDEO!!!
https://www.youtube.com/watch?v=hMJLByPaNXA

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