The Muscle Up

The Muscle-Up Movement Library contains dozens of videos to help you progress with the Muscle-Up.

The Muscle-Up is a challenging exercise movement for most people. In fact, for most people the Muscle-Up isn’t approachable without training and progressions to work up to it, which can take weeks, months, or even years.

There are a few reasons why the Muscle-Up is such a hurdle.

First, there is a certain level of upper-body strength that you need to have. You need to be able to perform multiple pull-ups and ring dips – and not just the basic ones. For pull-ups, you need to be ready to go all the way to your chest. For ring-dips, you need to go all the way down to full depth.

Second, you need skill and coordination while hanging from gymnastics rings that are on a 360-degree plane. In addition to a non-stable surface, you should be able to manipulate your body on the rings to transition from a pull-up to the bottom of a dip.

Those are two main reasons why the Muscle-Up generally takes systematic training and effort to be able to do the movement. You need to be strong and coordinated.

Transition From Toes On Ground

Bar Muscle Up Practice – 1 Arm And Then The Other

Muscle Up + 1 Ring Dip

Muscle Up With Controlled Negative