Muscle Up

A challenging compound movement combining a pull-up and dip in one motion, performed on rings or a bar, developing explosive upper body strength.

Instructions

1. Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull-up by pulling the elbows down to your sides, flexing the elbows.
2. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you.
3. This transition puts you into the proper position to continue into the dip portion of the movement.
4. Maintain control and stability as you extend through the elbows to complete the dip portion.
5. Lock out your arms at the top with the rings at chest height.
6. Lower yourself under control back down to the starting position.
7. Use care when descending to prevent injury.

Tips

• The key to muscle-ups is the transition from pull to dip; this often determines success.
• Use a kip (body swing) to assist when starting out, then progress toward strict form.
• Maintain a false grip for better ring control and safety.
• Keep your body close to the rings throughout the movement.
• Strengthen your dips and pull-ups separately to build the necessary strength.
• Progress with assisted band help if needed.