Description

The muscle up is one of the basic skills in calisthenics. It consists of an explosive pull up in combination with a straight bar dip.

Exercise

Muscle Up

Type: Bilateral Rest: 180s Equipment: Klimmzugstange

Tutorial

1

Find a box and place it in front of the pull-up bar. The box should be high enough so that you can easily grip the pull-up bar and your body is quite stretched.
2

Hold one foot slightly in front of the box, tighten your stomach and release the second foot from the box so that you swing slightly forward.
3

At the foremost point, just before the movement reverses, pull yourself upwards.
4

Now try to overcome the bar in a C-pull curve.
5

During the transition, put your elbows up and push yourself out.

Tip

Make sure you use a pull-up bar with a good grip and start from a raised position. It is advisable to grip with a slight false grip. Try not to take too much momentum at the start. The pull-up curve should resemble a C and try to keep your elbows as close to your body as possible during the transition.