Muscle-up

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Muscle-up

Instructions

Preparation

Hang from bar with hands shoulder width and wrists slightly flexed.

Execution

Forcefully pull body up behind bar, initially allow hips and spine to extend downward then throw knees up. As elbows clear height of bar from behind, lean over bar and flex spine while keeping knee lifted in front of bar. When elbows are above bar, extend arms and knees straight maintaining slight bend in hip.

Return

Lower body down behind bar until arms are straight.

Comments

Translated from certain languages as Power Straight or Up On One. See rear view.

Easier

Position bar lower or stand on sturdy elevation, just high enough to perform movement.

Harder

If added resistance is needed, dip belt with added weight can be used. If dip belt is unavailable, dumbbell between ankles positioned on both feet may be attempted.

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull & Push

Force (Articulation)

Dynamic

Static

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