How to perform Bodyweight Muscle Up with proper form

Setup

• Equipment: Use a sturdy pull-up bar or gymnastic rings.
• Grip: Overhand grip, slightly wider than shoulder-width.

Steps

1. Start Position:

   • Hang from the bar/rings with arms fully extended and feet off the ground. Engage your shoulders.

2. Pull Up:

   • Initiate the movement by pulling your chest towards the bar. Focus on driving your elbows down and back.

3. Transition:

   • As your chin passes the bar, lean your torso forward. Shift your wrists over the bar/rings.

4. Push Up:

   • Transition into a dip by pressing down with your arms, keeping your elbows close to your body. Extend your arms fully at the top.

5. Finish:

   • Lock out your arms while keeping your body straight. Hold the top position briefly before lowering yourself back down.

Key Points

• Engagement: Keep core tight throughout to maintain stability.
• Angles: Lean forward during the transition phase to enable the push-up part.
• Practice: Start with pull-ups and dips to build strength before attempting the muscle-up.

Safety Tips

• Warm Up: Ensure shoulder and wrist mobility before training.
• Progress Gradually: Use assisted variations if needed before attempting the full movement.

Always prioritize form to prevent injury.