Muscle-up
Also called Bar muscle-up
The muscle-up takes you from a hang to support above the bar in one move. You pull explosively, turn over the bar and press up until your arms are straight. The main load falls on your lats, triceps and chest, supported by your biceps, shoulders, forearms and abs. It is an advanced skill: you need strong Chest-to-bar pull-ups and dips first. Learn the turn-over with the Negative muscle-up and warm up your wrists and shoulders well. The Ring muscle-up is the next step up.
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How to do it
- Grip the bar shoulder-width with a tight body.
- Pull as fast as you can until the bar reaches your chest.
- Lean forward and turn your wrists over the bar.
- Press up until your arms are fully straight above the bar.
Form tips
- Grip shoulder-width, body tight.
- Pull explosively to your chest, turn wrists over the bar.
- Press out to lockout, arms fully straight.
Common mistake
- Pulling only to your chin, then getting stuck in the transition.