Skill Test

How to Test Muscle-Up

Test your muscle-up ability on bar or rings.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio
  2. 22 sets of 5 pull-ups
  3. 32 sets of 5 straight bar dips (if testing bar MU)
  4. 41-2 high pull attempts
  5. 5Rest 2-3 minutes

How to Perform the Test

  • Attempt a strict muscle-up (minimal kip)
  • If successful, rest and try another
  • Count how many you can do in one set
  • Note if bar or rings, and if strict or with kip

What Counts as a Good Rep

  • Start from dead hang
  • Transition smoothly through the middle
  • Finish in full dip lockout
  • Strict = minimal swing; note if kipping

Recording Your Result

Record reps and style. Example: "3 strict ring muscle-ups" or "1 kipping bar muscle-up"

Safety Notes

  • •Master pull-ups and dips before attempting
  • •Be careful with false grip strain on rings

Other Skill Tests

Front Lever

Determine your front lever progression level and hold time.

Planche

Determine your planche progression level and hold time.

L-Sit Hold

Test your L-sit hold time on floor, parallettes, or bars.

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All testing guides