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Skill · Intermediate

Muscle-up

Pull over the bar into a dip — one of the most iconic calisthenics skills.

About this skill

Muscle-ups need solid pull-up and dip strength, plus false grip or an active transition over the bar.

Prerequisites

  • 5 strict pull-ups
  • 8 dips
  • 10 s false grip hang

Progression ladder

  • 1

    False grip hang

    3×15–20 s

    Wrist over bar.

    Focus: Transition prep

  • 2

    Slow pull-over

    3×3–5

    Chest toward bar.

    Focus: Top pull

  • 3

    Band muscle-up

    3×3–5

    Assisted full ROM.

    Focus: Full pattern

  • 4

    Jumping muscle-up

    3×3

    Minimal jump, control top.

    Focus: Timing

  • 5

    Strict muscle-up

    3×1–3

    No kipping.

    Focus: Clean skill

Training tips

Start with jumping/band variants and slow negative transitions.