Advanced

Muscle-Up

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

3-6 months (with prerequisites)

Focus Areas

Strength Calisthenics Arms Back Chest Shoulders

Prerequisites

12+ strict chest-to-bar pull-ups

15+ deep ring or bar dips

30-second false grip hang (for ring muscle-ups)

Understanding of kipping mechanics and explosive pulling

Advanced

Muscle-Up

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

3-6 months (with prerequisites)

Focus Areas: Strength Calisthenics Arms Back Chest Shoulders

Prerequisites

12+ strict chest-to-bar pull-ups

15+ deep ring or bar dips

30-second false grip hang (for ring muscle-ups)

Understanding of kipping mechanics and explosive pulling

The muscle-up represents a pinnacle achievement in calisthenics—a dynamic movement that explosively pulls you from below the rings or bar to a support position above. This compound exercise demands not just strength but precise technique, explosive power, and the confidence to commit to the transition.

Beyond Movement's approach to muscle-up training focuses on building the specific strength patterns and technical precision required, rather than relying on general fitness alone. We've witnessed incredible transformations, including students like Ash who progressed from struggling to hang for a minute to performing multiple muscle-ups with control.

The muscle-up serves as more than just an impressive feat—it's a comprehensive test of pulling power, pushing strength, and the ability to generate momentum through coordinated full-body movement. For athletes, the explosive hip drive and pulling mechanics transfer directly to sport-specific movements, while the achievement itself builds tremendous confidence.

Prerequisites

Master these skills first:

12+ strict chest-to-bar pull-ups
15+ deep ring or bar dips
30-second false grip hang (for ring muscle-ups)
Understanding of kipping mechanics and explosive pulling
Core strength for hollow body positioning during transition

Common Mistakes

Avoid these errors:

Chicken wing transition

Instead: Develop symmetrical pulling patterns and shoulder mobility
Insufficient pull height

Instead: Focus on explosive pulls to lower chest/sternum
Poor kip timing

Instead: Practice hip drive coordination separately
Neglecting the dip portion

Instead: Ensure deep dip strength before attempting
Using too much momentum

Instead: Build strict strength before adding kipping

Related Skills

Foundation

Ring Rows

Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.

Beginner Intermediate

2-4 weeks

Foundation