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    Calisthenics.dk

    Pull · Calisthenics

    Muscle-Up - The complete guide

    The muscle-up is the transition from pull-up to dip - one of the most impressive calisthenics movements. Requires explosive strength and perfect technique.

    How to perform it

    1. 1Start in a strong false grip (wrist over the bar)
    2. 2Explosive pull until your chest reaches the bar
    3. 3Lean forward during the transition
    4. 4Press to full lockout at the top
    5. 5Lower under control

    Common mistakes

    ⚠️ Lack of explosiveness
    ⚠️ Losing the false grip
    ⚠️ Using kicking momentum
    ⚠️ Weak dip phase

    Progression - the path to mastering it

    1. 20 strict pull-ups
    2. False grip dead hang 30s
    3. Explosive pull-ups
    4. Negative muscle-up
    5. Band-assisted muscle-up

    FAQ

    How long does it take to learn?

    With solid pull-ups and dips: 3-12 months of dedicated training.

    Ready to perfect your Muscle-Up?

    Our AI analyzes your form in real time or from video and gives you concrete tips.