Muscle Up Progression : Calisthenics & Fitness PRO

The best application to be stronger in muscle-ups
Muscle-ups require both pulling and pressing strength.
Our fail-safe progressions will prepare your body for each element, so youll be ready to conquer the rig with a gymnasts grace and power.
The muscle-up is one of the most coveted CrossFit exercises that takes a ton of strength and practice to master.
In concept, a perfectly executed muscle-up may not look all that difficult to master, but the grip and the movements often prove a bit unnatural for anyone trying for the first time.
Basically, a muscle-up is transitioning your body from pull-up to dip in one fluid movement.
STEP ONE: Hang from a pull-up bar with a false grip (thumbs on top the bar, not around)
STEP TWO: Pull yourself up (chin to the bar)
STEP THREE: Roll your chest over the bar as a transition from a pull-up to a dip
STEP FOUR: Press your hands down and drive your body upwards (the dip)
Muscle-Up Form and Technique
Benefits of the Muscle-Up
Muscles Worked by the Muscle-Up
Who Should Do the Muscle-Up
Muscle-Up Sets, Reps, and Programming Recommendations
Muscle-Up Variations and Alternatives
Its definitely one of the most advanced movements in CrossFit, but its also one of the most rewarding, he says.
It works a ton of technique, which helps you learn how to use your hips, a lot of core, your shoulders, your chest, your tricepsall that is engaged in this movement.
Its also just a huge milestone that you feel really good about when you figure it out.
Muscle Up Progression : Calisthenics & Fitness Pro
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