How to muscle up, quick tutorial

The muscle-up is a dynamic and challenging upper-body exercise that combines a pull-up with a transition to a dip. Follow these steps for an effective muscle-up:

1 - Master the Basics:
Ensure proficiency in pull-ups and dips, as the muscle-up combines elements of both.

2 - Grip and Body Position:
Use a false grip (wrists above the bar) to ease the transition. Start in a dead hang, engage your core, and lean slightly forward.

3 - Initial Pull-Up:
Begin with a powerful pull-up, bringing your chest to the bar. Focus on explosiveness and control.

4 - Transition:
As you reach the top of the pull-up, shift your torso forward, pulling your chest over the bar. This is a crucial moment requiring coordination.

5 - Dip Phase:
Straighten your arms and push down, transitioning from the pull-up to a dip position. Keep your body close to the bar.

6 - Lockout and Descend:
Fully extend your arms, achieving a locked-out position at the top. Control the descent to avoid injury.

7 - Practice:
Train with assisted muscle-ups, gradually reducing assistance as you build strength and technique.

8 - Strength Building:
Strengthen your pull-ups, dips, and core to enhance overall muscle-up proficiency.

Remember, mastering the muscle-up takes time and patience. Regular practice, strength training, and attention to form are key elements in achieving this impressive upper-body exercise.