The king of bar exercises. The muscle-up is a pull-up that keeps going. You pull yourself up explosively, transition through the bar at chest level, and press out to a support position with straight arms above the bar. One flowing movement from dead hang to top.
Done strictly (no kipping), the muscle-up is one of the most satisfying skills in all of calisthenics. It's also a genuine unlock: once you own it, every other advanced bar skill (L-sit pull-up, front-lever-to-muscle-up, bar-to-back-lever) feels a lot more accessible.
The transition is what stalls most people, and the cleanest way to drill it is the muscle-up negative. Slow descents through the transition teach your body the path long before you can press up through it.
The three sub-skills are: (1) a chest-to-bar pull-up, you need to pull the bar low enough on your chest that you can roll your wrists over it, (2) the transition, the moment where your chest passes over the bar, which is where most people stall, and (3) a clean dip at the top to press out.
How to do it
Grip the bar with a slightly-wider-than-shoulder-width overhand grip (a "false grip" with wrists over the bar can help while learning). Pull explosively, aiming to bring the bar low on your chest or your ribs, not just your chin. As the bar reaches your sternum, lean forward aggressively and roll your wrists so your chest comes over the bar. Finish by pressing out with straight arms into the support position. Lower under control.
See more here:
Source: Adam Frater · How to Muscle Up (Full Tutorial)
Target
- Sets: 3
- Reps: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 from dead hang to full lock-out, no kipping or swinging
Key tips
- You need solid Pull-Ups (at least 8-10) and Dips (at least 8-10) first
- The secret is the transition. Practice pulling the bar to your chest or ribs, not your chin
- Keep the bar close to your body and lean forward over the bar during the transition
- A "false grip" (wrists on top of the bar) makes the transition much easier while learning
- Many people start with a small kip to feel the transition, then clean it up to strict