Muscle-up

Muscle-up

Advanced Upper Body

WHAT IS IT

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 DO IT CORRECTLY

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

MUSCLES WORKED

BackChestTricepsBicepsAbs

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