Muscle-Up
Advanced · Published guide v2
The muscle-up combines a powerful pull, transition, and support position. It should be attempted only with sufficient pulling, dipping, and transition control.
Know what the movement asks of you.
Stressed areas
- shoulders
- elbows
- wrists
- upper back
- chest
- core
Setup
- Use a stable bar rated for dynamic bodyweight movement
- Ensure substantial clearance above and around the bar
- Begin with a secure grip and controlled hang
Check the prerequisites first.
Review these movement-specific safety notes before training. Measurable prerequisites can be checked against recorded evidence; the remaining notes are guidance.
- Prerequisite 01
Strong controlled pull-ups
- Prerequisite 02
Strong straight-bar support or dipping ability
- Prerequisite 03
Adequate wrist and shoulder mobility
- Prerequisite 04
Ability to perform powerful high pulls with control
- Prerequisite 05
At least one analyzer-confirmed Pull-Up repetition
- Prerequisite 06
At least one analyzer-confirmed High Pull-Up repetition
Things to consider before the attempt.
- Avoid forcing the transition when the elbows or shoulders are poorly positioned
- Do not continue repetitions after pulling power significantly drops
- Use adequate clearance above and around the bar
Know when to stop.
Stop guidance is always available as part of the published movement reference and is independent from AI or subscription access.
- Stop 01
Sharp shoulder, elbow, or wrist pain
- Stop 02
Loss of grip during the transition
- Stop 03
Repeated uncontrolled impact against the bar
- Stop 04
Loss of safe support above the bar
Guide availability is separate from coaching support.
This published safety guide stays readable even when analysis or Live Coach support is not yet enabled for the movement.
Uploaded video analysis
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