Check out these insane variations on the muscle up.

Sometimes people like to knock on calisthenics. They think that training without weights cannot lead to the kind of intense strength or gains that many desire. But that couldn’t be further from the truth. Calisthenics might not make you a mass monster – but it can make you a shredded beast. The perfect example can be found in an exercise move like the muscle up – a sort of combination of a pull up and and a dip all in one. It’s an advanced calisthenics move and one that is incredibly challenging. Check out Marcus Bondi showing off his favorite and best muscle up variations. Maybe you can try this at home – or maybe you can just watch in awe. Watch above!