Setup and loading
False grip (wrist over the bar), or a regular grip if using a kip.
How to do the muscle-up step by step
- Hang and generate an explosive pull toward your hips.
- When the bar reaches your chest, bring your torso over it by leaning forward.
- Finish with a dip on top of the bar.
Form cues
- Pull toward your hips, not your chin
- Fast transition with elbows back
Common mistakes
- Attempting it without 10 clean pull-ups
- Getting one arm over before the other
Sets and reps for your goal
Power
5 x 1-3 with full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
5 x 1-3 weighted or with slow negatives · rest 3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Pull-up barWall-mounted beats doorway if you plan to add weight.
- Exercise matThick (8-10 mm) for floor work.
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