FULL BODY · COMPOUND
Strict Muscle-Up
An advanced bar muscle-up performed without a kip.
Primary musclesLats, Triceps, Shoulders
Secondary musclesChest, Core, Grip
EquipmentPull-up bar
DifficultyAdvanced · Pull to Dip
How to perform
- Build strong strict pull-ups and dips before attempting it.
- Pull high enough to transition the chest over the bar.
- Press to support and descend under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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