5 steps · Pulling · skill 6/10
Get over the bar: learn the kip, pull higher, then turn the pull-up into a muscle-up and press out on top.
Before this progression: Pull-up Parallel Bar Dip
This is a tip: you can start anyway.
Swing from the hips and use the kip to drive the chin over the bar. Teaches the rhythm of the muscle-up.
Pull until the bar touches the lower chest. Builds the high pull the transition needs.
A band under the knees takes part of the weight through the transition over the bar.
Pull explosively, bring the chest over the bar and press out to straight arms.
Muscle-up with a weight belt. Strength for slow, clean reps.
Counts with extra weight of 20% of your body weight
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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