Muscle up

Muscles worked

You need

How to do it

1. Stand one foot behind a pull-up bar, reach up, jump, and grab it with a double overhand grip (palms facing forward). Have your hands shoulder-width apart. Jumping from the position and grasping the bar will create some natural momentum, causing you to swing back and forth if you don’t do anything else.
2. As you grab the bar, engage your abs, have your shoulder blades back, and keep your hips slightly flexed, legs straight, and feet together. Doing all of this in a couple of seconds as you jump and grab the bar will take some practice.
3. As your body begins to swing back, pull yourself up as powerfully as possible, aiming to bring your body back and around the pull-up bar. The momentum should carry you high enough, so your chest ends up slightly higher and over the bar. Doing so will cause your shoulders to rotate and your forearms to become vertical.
4. Once in position, perform a straight bar dip to extend your elbows.
5. Hold the top position for a moment and exhale.
6. Lower yourself by first bending your elbows and then moving your body down from the bar in a controlled fashion.
7. Once you’ve lowered yourself, swing back and forth to create momentum and begin the next repetition just as your body starts swinging back.