Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
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Muscle Up
The muscle-up is one of the toughest bar movements out there, chaining an explosive pull into a transition and press so you end up above the bar. It demands full-body strength and control, and even a single clean rep is a real milestone. For those still building toward it, it works as a clear strength goal that measures far more than the weight on a bar.
How to do it
- 1
Grab the bar overhand with a false grip, keeping your thumbs on the same side as your fingers.
- 2
From a dead hang, pull hard by driving your elbows down and back to get your chest up to the bar.
- 3
At the top of the pull, snap your chest forward over the bar and rotate your elbows in toward your armpits.
- 4
Press up until your elbows lock out and you're supported above the bar.
- 5
Lower back down under control and push away slightly to return to the hang, then repeat.
Don't just watch — do it
Larry builds you a free workout and counts your reps in real time with your phone camera. No equipment needed to start.
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