Muscle-Up
Overview
How to do it
- 1
Hang from the bar with your arms straight and your palms facing away from you. Place your hands slightly wider than shoulder-width apart.
- 2
Pull hard into a strong pull-up. Drive your body up toward the bar using your back muscles and arms. Use a false grip, with your wrists turned over the bar, to make the transition easier.
- 3
When your chest reaches bar height, start turning your wrists forward and pull your elbows down toward your hips. This lets you move your body over the bar.
- 4
During the transition, keep your core braced and use your triceps to press yourself into the dip position. Make the pull-up and transition phase of the Muscle-Up explosive.
- 5
In the dip position, lock your arms out fully and keep your shoulders locked out. Hold a hollow body position with your feet slightly in front of you. Keep your core tight the whole time to stay controlled and stable.
- 6
Lower under control from the dip position and reverse the movement back to the start.
Muscles worked
