Weighted Muscle Up

Setup

1. 01Attach weight with a dip belt or weighted vest sized well below your best strict muscle-up capacity.
2. 02Set the rings at a height where your feet clear the floor at a dead hang.
3. 03Take a false grip with the wrist over the ring.
4. 04Hang with straight arms, ribs down, and legs squeezed together.

Execution

1. 01Pull explosively, driving the rings toward the lower chest.
2. 02Keep the rings close and lean the chest over the hands as the elbows travel back.
3. 03Transition through the low dip position without pausing at the top of the pull.
4. 04Press out of the dip until the elbows lock over the rings.
5. 05Lower under control back through the transition to a dead hang.

Checkpoints

• -False grip is maintained through the entire pull and transition.
• -Rings stay close to the body, not drifting forward.
• -The transition is smooth, not a violent kip.
• -Elbows reach full lockout at the top of the dip.

Common mistakes

• -Loading extra weight before strict unweighted muscle-ups are consistent.
• -Losing the false grip mid-pull and stalling in the transition.
• -Excessive kipping that turns the rep into a swing.
• -Cutting the dip lockout short at the top.