Muscle Up
Hang from a pull-up bar or rings with a false grip and your arms fully extended. Generate momentum with a controlled kip or strict pull, driving your chest explosively up and toward the bar as high as possible. Once your chest clears the bar, rotate your wrists over and transition by pressing down hard to push yourself up until your arms lock out above the bar. Lower under control back to the dead hang to complete the rep.
How it is executed
- Hang from a pull-up bar or rings with a false grip and your arms fully extended.
- Generate momentum with a controlled kip or strict pull, driving your chest explosively up and toward the bar as high as possible.
- Once your chest clears the bar, rotate your wrists over and transition by pressing down hard to push yourself up until your arms lock out above the bar.
- Lower under control back to the dead hang to complete the rep.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Bodyweight
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
