Muscle-Up
The muscle-up is the gateway to bar skills, combining explosive pulling strength with transition mechanics to get you from below to above the bar in one fluid movement.
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Full Training Guide
Detailed training walkthrough
Key Muscles Used
Latissimus Dorsi
Primary pulling power
Chest / Pectorals
Transition and press-out
Triceps
Lockout strength
Core
Hip drive and control
Progression Stages
Full guidePull-Up Foundation
Strong pulling base with full ROM
10-12 strict
target
Chest-to-Bar
High pull capability
8-10 reps
target
Explosive Pull-Ups
Generate upward momentum
6-8 reps
target
Muscle-Up Negatives
Learn the transition path
5-8 negatives
target
Full Muscle-Up
Complete the movement
1+ clean
target
Common Training Mistakes
Weak Explosive Pull
Insufficient height on the pull phase, making transition impossible.
Skipping Negatives
Not learning the transition path through controlled eccentric work.
Insufficient Dip Strength
Weak straight bar dip making the press-out phase difficult.
Poor Timing
Not coordinating the hip drive with the pull for maximum height.