Muscle up - what is it? How do you perform a muscle-up on the bar?

It can say more about a person’s fitness level - or rather show it - than many a full and lengthy workout. For many, it is treated as a “ticket” to the sporting elite. There is no doubt that performing it correctly is neither easy nor quick, but once you manage it - it is incredibly satisfying.

What is a muscle up and what does this exercise involve? Which muscles does it engage, what variations are there, and how can you learn it? If you want to know all that (and a little more) - keep reading.

What is a muscle up?

A muscle up is a movement that combines a pull-up and a dip. You start hanging below the bar and finish in a support position above it, with your arms straight. It is one of the most recognisable elements of calisthenics and street workout, performed on a bar or, a little less often, on gymnastic rings.

It is also a great indicator of strength, technique and overall athletic ability. As an exercise, it engages almost the entire upper body - simultaneously in two opposite movement patterns: push and pull. In the pull-up phase, the latissimus dorsi works, supported by the biceps and arm muscles. In the dip phase, the chest, triceps and front deltoids take over. Throughout the movement, your grip, forearms, core and abs also work hard, for example to stabilise your body position.

Types of muscle up:

• Strict relies on pure strength and technique. It is a controlled pull-up, transition and dip, but without any “swinging”.
• Kipping uses momentum generated by the hips and legs. It is more dynamic and less tiring, which is why it is popular with Crossfit athletes looking to perform a high number of reps.

Your first muscle up will almost certainly be a kipping one, or at least “semi-kipping” - even if you do not want it to be. Still, it is worth building a strength base for the classic version from the very beginning.

Which grip should you choose?

Basically, you can choose one of two routes:

• If you are doing it on gymnastic rings - go for a full false grip, where the wrist sits somewhat 'above' the ring, allowing you to move smoothly from the pull phase to the push phase.
• If you mainly train on the bar - use an overhand grip with a so-called semi-false grip, meaning a slight placement of the base of the hand over the bar. This turns the transition into a controlled 'slide' instead of forcefully throwing the shoulders over.

In both cases, set your grip slightly wider than shoulder width and, most importantly, do not hang on your fingers with a loose wrist, because that will block your further movement.

Prerequisites - what do you need to be able to do before attempting this exercise?

While other exercises (e.g. pull-ups, wall balls, push-ups, burpees) can be done straight away and without preparation, muscle ups require certain foundations.

• First - you need to be able to do at least 6 / 8 pull-ups, with proper technique (full arm extension, straight legs at the knees, chin at or above the bar).
• Second - you need to be able to do chest-to-bar pull-ups.
• Third - you should be able to perform efficient dips on a bar or parallel bars.

Your body weight also matters, although it does not rule anything out. It will simply be easier for someone who has a lot of strength relative to a lower body mass.

How do you perform a full muscle up correctly? Step-by-step instructions.

Before you even start, warm up your wrists and shoulders properly first (these are the areas most exposed to potential strain and injury). Ready? Then jump onto the bar and try to perform a rep, breaking it down into 3 main phases:

1. Explosive pull-up (you start with a semi-false grip and pull yourself up strongly and dynamically to bring your chest as high as possible, ideally all the way to the bar).
2. Transition (your elbows move in front of the body, and your chest travels upward and 'through' the bar).
3. Dip (you are already above the bar and press yourself up with the power of your triceps and chest until your arms are fully extended in support).

Cannot do a muscle up yet? Start with this.

If you cannot - remember that for around 99% of people, that is completely normal. In that case, focus on developmental exercises that will ultimately take you to the point where you can perform a full muscle up.

• Explosive pull-ups and chest-to-bar - do dynamic pull-ups where you focus on getting your chest to touch the bar.
• Muscle up negatives - start at the top in a support position (you can get there with a jump or, for example, with the help of a resistance band). Then lower yourself in a controlled manner until you reach a full hang. 
• Jumping muscle up (on a lower bar) - set the bar so that while holding it, you still have contact with the ground (roughly at chest height). Use a light jump to help yourself, which will allow you to practise the transition itself “over” the bar.
• Transition using a resistance band - put on a band (adjust its thickness to your weight and ability) and rest your hips on it or place your feet in it. It will take on part of your body weight and also give you extra energy during the jump.

Remember to progress volume gradually. Over time, as your skills improve, add more reps and sets until you achieve the result you want.

Why can’t you do a muscle up? Common mistakes and weaknesses to fix.

If you still feel that your progress has stalled, the issue is probably one of the points below. You just need to check which one it is and then simply fix it.

• Stopping at the top of the pull-up, where the pause in the upper phase kills the momentum needed for the transition and smooth movement.
• Letting the chest fall back instead of leading it upward and through the bar. Usually, one arm goes through earlier than the other.
• Chaotic kipping (without core tension), meaning “swinging” without engaging your abs, which only wastes energy.
• Stiff and poorly mobile wrists or hanging 'on the fingers' with too narrow a grip.

There is also a good chance you are not succeeding because you are attempting it when too fatigued (for example after another workout or after a high volume of pull-ups). If you want to do a muscle up - approach it warmed up, but at the same time well rested.

Do you train on the bar and are fighting for your first muscle up? 

Dress in a way that does not hold you back. The wide range from the Polish brand SMMASH can help, offering you, among other things, T-shirts and rashguards as well as sports tracksuits that give you freedom in every rep.

P.S. If you train as a team and want a shared design, create it in the X-CREATOR configurator.