Muscle-Up
Pull high enough to roll the shoulders over the bar and press out into a support.
How to do it
Setup
False grip or deep hook on the bar, dead hang, shoulders active.
Steps
- Pull explosively high, bar to the sternum.
- Roll the shoulders OVER the bar in the transition.
- Press out to straight arms above the bar.
Common mistakes
Pulling to the chin and stalling: the muscle-up needs STERNUM height; build the pull first. Chicken-winging one elbow over: both shoulders roll together. Attempting before deep dips and high pull-ups exist: prerequisites are the trick.
Breathing
Exhale through the pull and press.
