MovementsGymnastics
Muscle-Up
Also known as: Ring Muscle-Up · Bar Muscle-Up · MU
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.
Muscle-UpGymnastics
The 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 it
- 01Hang from the rings (false grip) or bar with arms straight and shoulders engaged.
- 02Drive a powerful kip or pull to bring the rings or bar toward the lower chest.
- 03As the body rises high, quickly whip the elbows around and behind the rings or bar.
- 04Roll the shoulders forward and press through the transition, catching in a dip position.
- 05Press to full lockout with the arms straight and torso above the rings or bar.
- 06Lower 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.
Coaching tips
- · Keep the rings or bar close to the body throughout; distance is what makes reps fail.
- · Commit fully to the turnover once you start it, rather than hesitating at chest height.
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