Muscle Up

Description

How to Do Muscle Up

1. 1
   Setup

   Begin hanging from a straight bar with a false grip (wrists over the bar), hands slightly wider than shoulder-width apart, and arms fully extended.

2. 2

   Initiate a powerful explosive pull-up, driving your chest towards the bar and engaging your lats and biceps.

3. 3

   As your chest approaches the bar, rapidly transition your body forward and over the bar, rotating your wrists and driving your elbows high.

4. 4

   Once your chest is above the bar, press down with your hands to fully extend your arms, completing the dip portion of the movement.

5. 5

   Control your descent by reversing the motion, lowering your body back down through the dip and then the pull-up phase until your arms are fully extended in the starting hang.

Tips

• Practice false grip: Develop a strong false grip by keeping your wrists bent and hands draped over the bar, allowing for a smoother transition.
• Utilize the kip: For beginners, a controlled kip (a hip drive and leg swing) can generate momentum to assist in getting your chest higher for the transition.
• Master the transition: Focus on a fluid, powerful transition from the pull-up to the dip by aggressively driving your elbows up and forward.
• Scapular depression: At the top of the pull, actively depress your scapulae to create a stable platform and maximize your height over the bar.

Common Mistakes

• ×Failing to pull high enough: Many people don't pull their chest high enough to clear the bar, so focus on an explosive, high pull to bring your sternum above the bar.
• ×Lack of a smooth transition: A jerky transition often results from not rotating the wrists and driving the elbows forward quickly enough; practice the movement with resistance bands to smooth out the motion.
• ×Dropping too quickly: Losing control on the eccentric phase can cause injury, so lower your body slowly and deliberately through the dip and pull-up portions.