Muscle Up

Setup

1. 01Grip the bar slightly wider than shoulder width with a false grip if possible.
2. 02Hang with arms fully extended and shoulder blades set.
3. 03Build a small, controlled swing to set up the pulling arc.
4. 04Brace the trunk with legs together.

Execution

1. 01Pull explosively, driving the bar toward the hips rather than the chin.
2. 02As the chest reaches bar height, throw the shoulders forward and over the bar.
3. 03Transition the wrists over the bar into the bottom of a dip.
4. 04Press to full lockout, then lower back through the transition under control.

Checkpoints

• -The pull travels toward the hips, keeping the body close to the bar.
• -Both arms transition at the same time, not one elbow first.
• -Full lockout at the top of the dip.
• -The descent is controlled back through the transition, not a drop.

Common mistakes

• -Pulling straight up to the chin, leaving no room to transition.
• -Chicken-winging one elbow over at a time.
• -Relying on a huge kip to mask missing pulling strength.
• -Attempting muscle-ups before owning 10 or more strict pull-ups and deep dips.