Muscle Up
A powerful exercise that combines a pull-up with a dip to move your body above the bar.
Instructions
- Start by hanging on a pull-up bar with a false grip.
- Pull yourself up explosively, aiming to get the torso above the bar.
- Transition smoothly from the pull-up phase into a dip by leaning your weight forward over the bar.
- Press your body upwards using your arms until they are straight.
- Lower your body back to the starting position in a controlled manner.
Common Mistakes to Avoid
- Not using a false grip which can hinder the transition from pull to push.
- Kicking or kipping excessively which reduces efficiency.
- Failure to transition smoothly between the pull-up and dip phases.
- Not controlling the descent, leading to loss of form.
Additional Information
| General | |
| Difficulty | expert |
| Force | pull |
| Mechanic | compound |
| Equipment | other |
| Muscle | lats |