How to do muscle up

Coach's Tips

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Start Position

1. Begin in a hanging position with arms fully extended and hands spaced a bit wider than shoulder width.

2. Keep your feet together, tighten your glutes and thighs to ensure your body forms a straight line from head to heels.

Proper Form

1. Engage your lats and core to pull your body upwards.

2. As your chest nears the bar, drive your chest upwards, away from the bar, while pulling elbows downward and backward.

3. Upon reaching the top, lift your feet towards the bar while holding onto it.

4. Propel yourself away from the bar to finalize the motion.

Breathing Technique

1. Breathe in as you lift your body towards the bar.

2. Breathe out as you push away from the bar.

Precautions

1. Keep your core active to sustain a straight alignment from head to heels.

2. Refrain from swinging or using momentum to finish the motion.

3. Beginners should start with a pull-up and work towards a supported muscle-up.

4. If facing difficulty, employ a resistance band for assistance.