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How To Master the Muscle-Up

Muscle-ups are a full-body workout that comprises doing a pull-up on rings or a pull-up bar following a dip. There are many benefits of doing muscle-ups in contrast to just pull-ups or dip.  Muscle-ups improve upper body power and strength.  It is the best upper body workout especially for CrossFitters.

Keep in mind that a bar muscle-up is a lot harder to do than a ring muscle-up because it is a non-moving object that can make it difficult to get into the position to press out.

Before you try to attempt a muscle-up, you should be proficient with:

  • kipping pull-ups

  • kipping chest-to-bar pull-ups and dips

  • strict pull-ups

If you don’t have the strict pull-up mastered yet, then a bar muscle-up will be very difficult to accomplish. Development of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis are important, not just for strength, but to protect the rotator cuff muscles and back. Working on the above exercises will help to strength these muscles.

The momentum you generate from your hips can make or break your muscle-up. Maintaining a strong core throughout is key, because if you lose your mid-line, you’ll lose your momentum. So, make sure to practice your kipping and watch the video below for tips on how to properly execute a muscle-up:




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