How to do MUSCLE UP? Our tips!

Hello fitness enthusiast!

Do you dream of mastering the muscle-up, that emblematic street workout move that blends strength and technique? Perfect, you've come to the right place! 💪

In this article, we will discuss several points: 

• What is muscle up? 
• Prerequisites
• Understanding movement 
• Master the muscle-up technique
• Bonus tips
• Mistakes to avoid

Whether you're a fan of street workout or just looking for a new challenge, follow these tips and you'll soon be over the bar! 🔥

What is Muscle Up? 

The muscle-up is an exercise that aims to rise above a bar orgymnastic rings. This performance requires strength, coordination and mobility, and is highly coveted by calisthenics, street workout and crossfit enthusiasts.

As well as being an impressive figure, the muscle up targets several muscle groups simultaneously, ideal for building an athletic physique. 

Prerequisites for Muscle Up

Before diving into technique, make sure you have a good base of strength!

We recommend that you should already be able to perform a dozen pull-ups and a dozen dips. If you can, you're ready for more specific muscle-up training. If not, concentrate on these exercises first to strengthen the muscles you need.

Explosiveness is also crucial, enabling you to propel yourself over the bar and stabilize at the top of the movement.

Impeccable coordination and appropriate mobility, especially in the shoulders, are essential for success.

Understanding movement

The muscle-up is divided into three phases: pull-up, transition and dips. The first phase consists of pulling yourself up, then passing your elbows over the bar during the transition and finishing with a dips.

Understanding and breaking down the movement into stages enables more targeted and effective work. Specific exercises such as pull-ups and negative dips help strengthen muscles and get them used to the full movement.

Explosive pull-ups: the key to success

Unlike conventional pull-ups, those required for muscle-ups are explosive and slightly inclined backwards.

Incorporate this type of traction into your training to prepare yourself effectively 💪

Dips on straight bar

Another crucial element of the muscle up is the dips on a single straight bar.

Practice lower and lower dips to improve your strength and your ability to propel yourself over the bar.

Mastering the Muscle Up technique

1- Le Balancé

The first technical step is to master the swing under the bar. Find a bar high enough for you to grab it while keeping your feet on the ground.

Start by swinging with your feet on the ground as far as you can and mark this point. This is where you'll have to jump to start your muscle-up.

2 - The jump

3 - Winding and final dips

After the explosion, pull hard to get your shoulders over the bar.

Once over the bar, the muscle-up ends with a dip. This is where you need to stabilize your body and push yourself up to stand completely over the bar.

Bonus tips to unlock your Muscle Up

If you find muscle up particularly difficult, here are two tricks you can perform:

1 - Use an elastic band: it helps you lighten up and explode higher.

2 - Train on a lower bar: Try muscle ups while jumping to familiarize yourself with the movement.

Conclusion

The muscle up is much more than a simple exercise. It combines pulling and dips, guaranteeing an intensive upper-body workout. It requires a combination of strength, technique, flexibility and agility. As a result, it is one of the flagship exercises in street workout.

You now have all the keys you need to succeed with your first muscle-up!

You know the basics, the steps to success and the mistakes to avoid.

Don't hesitate to write us a comment if you liked this article 😃

If you need sports equipment to help you excel, you'll find everything you need in our store. 

See you soon!

Eric Flag