In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it's important to maintain control of your body positions throughout the full range of motion to be progressive.

In this video, Carl breaks down the key positions and angles for you to get your strict Muscle Up, along with emphazing the important of using the false grip and pulling to your rib cage or lower.

In Part 2, Carl demonstrates a quick drill using bands to help you get into the finishing position and build strength for the hold.

In part 3, Carl helps Adam find control with his handstand with another spotted exercise. As the spotter, make sure you help the athlete feel secure to get them safely back to their feet while you progressively move your spot & support down. As the athlete, focus on maintaining core stability and finding your balance as the spotter transfer more control to you. This will likely take more than a few tries, so communicate with each other when you see or feel any breakage in positions that needs to be fixed on the next attempt.