Full beginner muscle-up workout. Follow the order. Warm-up: 1. Scapular pull-up: 2×8 2. High pull-up: 2×3 Main part: 1. Swing from the box: 2×5 2. Feet-assisted muscle-up: 4×3-5 3. Swing + high pull-up: 2×3 Every workout, less weight on your feet. Until there’s nothing left. This is how I’ve taken students from zero to their first clean muscle-up.
I improved my muscle-up without training the muscle-up. For months, my focus was weighted pull-ups. 80% of my one-rep max. 3–5 reps. Strength work only. But the key was not the weight. It was the intent. Every rep generate maximum force from the dead hang. No slow engagement. Explosive to the top. Then someone asked to see my muscle-up. First try no-dip muscle-up.
The muscle-up is not just a pull. It’s a trajectory. Most people yank their elbows over the bar. That’s why they fail. Your goal: shoulders and chest over the bar, elbows close to your body. You move like a wave - slightly forward, then slightly back out of the bar, then tilt over while bringing the bar under your chest. At the top, you just push. One small change. Big difference.
I improved my muscle-up without training the muscle-up. For months, my focus was weighted pull-ups. 80% of my one-rep max. 3–5 reps. Strength work only. But the key was not the weight. It was the intent. Every rep generate maximum force from the dead hang. No slow engagement. Explosive to the top. Then someone asked to see my muscle-up. First try no-dip muscle-up.