Weighted Muscle-up

Description

How to Do Weighted Muscle-up

1. 1
   Setup

   Attach a weight to a dip belt and secure it around your waist. Hang from a pull-up bar with an overhand grip, slightly wider than shoulder-width, ensuring your body is fully extended with straight arms.

2. 2

   Initiate a powerful pull, driving your elbows down and back, aiming to bring your chest explosively towards the bar.

3. 3

   As your chest approaches the bar, rapidly transition by pulling your body over the bar, rotating your wrists and elbows forward so your hands are now on top of the bar.

4. 4

   From this position, push down through your palms, extending your elbows to perform a dip until your arms are fully locked out and your body is stable above the bar.

5. 5

   Control the descent by slowly reversing the dip, then lowering your body back down through the transition and pull-up phase until you are in the initial dead hang position.

Tips

• Focus on an extremely powerful, explosive pull-up, driving your sternum towards the bar to generate enough momentum to clear the bar.
• Experiment with a false grip (palms resting on top of the bar with wrists bent) to make the transition easier, as it pre-positions your hands for the dip.
• Maintain a tight core and straight body throughout the movement, minimizing kipping or excessive swinging, especially with added weight.
• Master unweighted muscle-ups and weighted pull-ups/dips separately before combining them into the weighted muscle-up.

Common Mistakes

• ×Many fail to pull high enough to clear the bar; focus on pulling explosively until your sternum is at or above the bar before attempting the transition.
• ×Hesitating during the transition from pull to dip makes it much harder; practice a rapid, fluid rotation of the wrists and body over the bar.
• ×Allowing the body to sag or swing excessively during the movement wastes energy and compromises stability; keep your core braced and glutes squeezed throughout.