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Muscle-up

Advanced Upper Body

The muscle-up is an advanced gymnastic movement combining a pull-up with a dip in one explosive motion. It requires exceptional upper body pulling and pushing strength, plus the technique to transition through the bar or rings.

How to

  1. Hang from the bar/rings with a false grip (wrists over the bar).
  2. Generate a powerful kip or strict pull, driving your elbows down and behind.
  3. As your chest reaches the bar, transition your hands over the top.
  4. Press to full lockout at the top — body above the bar/rings.
  5. Lower yourself with control — a controlled negative builds strength fast.

Muscles

BackChestTricepsBicepsCore