Muscle-Up Progression Calculator
Free calisthenics training tool
The muscle-up combines pulling strength with an explosive transition phase. This calculator helps you assess your readiness for each muscle-up progression and identifies what is limiting your progress.
What This Tool Does
- Assess band-assisted, jumping, strict, and weighted muscle-up readiness
- Evaluate pulling and dip strength prerequisites
- Identify transition technique limitations
- Get progression-specific training recommendations
Skill Progress Sensor
Target: 8 / Minimum: 5
Progression Readiness
Band Assisted Muscle Up
Enter your best hold time to receive a readiness assessment.
Focus Areas
Next Step
Work on support strength and easier progressions
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Muscle-Up Progression Path
The muscle-up progression moves from Band Assisted (using resistance band for support) through Jumping Muscle-Up (using leg drive from box), Strict Muscle-Up (no kip, controlled transition), to Weighted Muscle-Up (added load). Each stage requires increasingly precise technique and strength through the transition phase.
Prerequisites for Your First Strict Muscle-Up
Most athletes need 12-15 strict pull-ups and 20+ dips before attempting strict muscle-ups. High pull capacity (chin to chest level) is critical. Weighted pull-up strength of +35-50% bodyweight correlates strongly with muscle-up acquisition. The transition is often technique-limited—practice false grip and explosive high pulls.
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