Muscle Up

Description

How to do Muscle Up

1. 01
   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. 02

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

3. 03

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

4. 04

   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. 05

   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.