Exercise of the day: Muscle Ups

A muscle up is a combination move between pull ups and dips, so performing muscle ups engages almost all your upper body muscles.

In order to try performing a muscle up, you should master performing strict pull ups and parallel bar dips. I mean you should be able to do 15 consecutive pull ups and 20 consecutive dips.

Videos demonstrating bar muscle ups technique on YouTube mentions mainly the false grip and the swing to perform the move.

The false grip - in which you grab the pull up bar from the above making your palm facing the ground - will help you during the transition from pull up to dips.

 False grip on bar

False grip on ring

While the swing will help you get as high as possible pushing your body away from the bar for easier transition.

Of course I see people who can perform strict bar muscle ups, I mean without any swinging but that's just not the case for me yet. Swinging really helps me perform the movement.


This is one of the videos on YouTube demonstrating how to do bar muscle ups.

Ring muscle ups is another form of muscle ups which is widely performed by gymnasts and is also a basic crossfit movement along with bar muscle ups.

Here's a video of Camille Leblanc Bazinet doing ring muscle ups.

At last, muscle ups exercise is one hell of an exercise.

Thank you
IR.