How to Learn the Muscle Up

The muscle-up is a pull-up that transitions over the bar into a dip, finishing with straight arms above the bar. It combines explosive pulling, the transition and pressing in one movement.

Muscle Up technique

• Start from an active hang with a strong false overhand grip
• Make a small controlled swing while staying in a hollow body position
• Begin the pull at the right moment when under the bar
• Pull explosively and keep the bar close to your body
• Lean your chest over the bar during the transition
• Press up to full elbow lockout
• Lower under control back to the hang
• Avoid swinging your legs to help the pull

Key progressions

These are the main building blocks you work on before the Muscle Up feels solid:

1. Muscle-Up Top Hold
2. Band-Assisted Muscle-Up
3. Band-Assisted High Pull-Up

The 3-stage training path

In Raw Control the Muscle Up is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:

Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.

Where the Muscle Up fits

Each skill line runs through all three levels. This is the path for the Muscle Up:

More expert skills

HSPU on Bosu

Expert · 12–18 months

OHS on Bosu Straddle

Expert · 18–26 months

Planche

Expert · 16–36 months

Front Lever

Expert · 11–24 months

Dragon Flag

Expert · 6–12 months

Human Flag

Expert · 8–12 months

V-Sit

Expert · 12–18 months

Back Lever

Expert · 7–12 months

90° HSPU

Expert · 18–24 months

General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.