Muscle-Up

Technique

Hang from a pull-up bar with a false grip, thumbs over the top of the bar. Pull explosively upward as if performing a pull-up, then transition your body over the bar by leaning forward as your chest rises. Press up over the bar to lock out your arms, finishing in a dip position. Lower back down under control by reversing the transition.

Steps

1. Hang from the bar with a false grip, thumbs over the top
2. Pull explosively upward, driving your chest toward the bar
3. Lean forward and roll your body over the bar as your chest clears it
4. Press up to full lockout above the bar
5. Lower back down under control, reversing the transition

Common mistakes

• Using a regular grip instead of a false grip, making the transition impossible
• Pulling straight up without leaning forward and getting stuck at the bar
• Relying on kipping and swinging instead of pulling strength
• Rushing the transition and losing balance over the bar

Variations

• Ring muscle-up for a less stable, more shoulder-demanding version
• Banded muscle-up to reduce bodyweight load while learning the transition
• Strict muscle-up with no leg drive or kip

FAQ