Bar Muscle-up
Movement combining explosive pull-up and dip to get above the bar, a key calisthenics skill.
Updated
Introduction
The muscle-up is one of the most iconic movements in calisthenics. It combines an explosive pull-up followed by a transition and a dip to finish with straight arms above the bar. It is a complete strength exercise requiring pulling power, pushing strength and technical coordination.
Anatomy and Muscles Worked
- Primary muscles: lats, biceps (pull phase), pectorals, triceps (dip phase)
- Secondary muscles: deltoids, trapezius, core
- Transition zone: anterior deltoids, upper pectorals, triceps
Step-by-Step Instructions
- Grip the bar with a false grip (wrists above the bar, not below).
- Perform an explosive pull-up pulling the bar toward the hips (not the chin).
- At the top of the pull, quickly roll the shoulders and torso above the bar.
- Push with the triceps (dip phase) to finish with straight arms above the bar.
- Lower in control by reversing the movement.
Recommended Sets and Reps
- Prerequisites: 15+ strict pull-ups, 15+ strict dips
- Advanced: 3 sets of 3 to 5 reps
- Expert: 3 sets of 5 to 8 strict
Common Mistakes
- Pulling high but not explosive enough: the transition requires explosiveness.
- Chicken wing: one arm passes before the other, work on symmetry.
- Excessive kipping: use controlled kipping to learn, then progress to strict.
Safety
The muscle-up places significant stress on wrists, elbows and shoulders. A thorough warm-up is essential. Start with high pull-ups and muscle-up negatives before attempting the full movement.
Variations
- Kipping muscle-up (easier)
- Strict muscle-up (no swing)
- Slow muscle-up (slow ascent)
Target Audience
Advanced practitioners with the required strength prerequisites. The muscle-up is a major calisthenics milestone and opens the door to advanced bar figures.