Strict Muscle-up
Muscles: Back, Biceps, Chest, Triceps, Core
Form tips
- Begin with an explosive pull driving chest to the bar
- As chest reaches bar level, lean forward and rotate wrists over
- Transition smoothly into a dip at the top — no kip
- Lock out the dip fully before lowering under control
Common mistakes
- Relying on hip kip to get over the bar
- Pulling off-center, causing a sideways rotation
- Incomplete lockout at the top of the dip