Muscle Up

Pull, then push, and clear the bar to your waist.

BackSecondary: BicepsPull Up Bar

How to do it

Grip the bar a bit wider than your shoulders, palms facing away.
Pull explosively, driving your chest up toward the bar.
As you reach the top, throw your shoulders forward and transition over the bar.
Press down to lock out with the bar at your waist, then lower under control.

The one cue that matters

⚡

The pull and the transition are everything, build the explosive pull before chasing the full muscle-up.

Muscles worked

The muscle-up is a pull-up that refuses to stop at the bar, the lats and biceps have to generate enough height that your chest clears it, then the transition tips your shoulders over the top so you can press away to lockout. The pull is the engine, without an explosive, chest-to-bar pull there is no transition to save. It sits at the top of the bodyweight pulling hierarchy because it demands strength, speed, and timing in the same two seconds.

FAQ

How many pull-ups do I need before attempting a muscle-up?

There is no magic number, but you need explosive chest-to-bar pull-ups, not just grinding reps. If you can pull that high with speed to spare, you are ready to start drilling the transition.

Should I learn kipping or strict muscle-ups first?

Strict-minded training builds the raw pull either way, but many people break through with a small amount of drive first. Whatever gets you over, keep building the explosive pull, it is the foundation of both styles.

I always get stuck at the transition, what should I work on?

Pull higher and pull the bar toward your hips, most failed transitions are really failed pulls. Drill chest-to-bar pull-ups and slow negatives through the transition to own that middle position.