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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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