Muscle-Up

An advanced movement that combines a pull-up and a dip to bring the body from hanging below the rings or bar to fully supported above it. It requires a fast, aggressive transition through the sticking point at chest height.

Standard: Beginning from a hang with arms fully extended, the rep is complete when the athlete finishes in a full support position with arms locked out at the top.

How to do the Muscle-Up

1. Hang from the rings (false grip) or bar with arms straight and shoulders engaged.
2. Drive a powerful kip or pull to bring the rings or bar toward the lower chest.
3. As the body rises high, quickly whip the elbows around and behind the rings or bar.
4. Roll the shoulders forward and press through the transition, catching in a dip position.
5. Press to full lockout with the arms straight and torso above the rings or bar.
6. Lower under control back through the transition to a full hang for the next rep.

Common faults

• Failing to lock the arms out fully at the top support position.
• Not returning to a full hang at the bottom of each rep.
• A slow transition that stalls at chest height instead of a fast elbow whip.
• On rings, losing the false grip too early so there is no leverage for the turnover.

Scaling & progressions

• Build the prerequisites: solid chest-to-bar pull-ups and ring dips first.
• Banded muscle-ups using a resistance band to assist the transition.
• Jumping muscle-ups from a box to practice the turnover pathway.
• Isolated transition drills and false-grip ring pull-ups.