Strict Muscle-Up

Technique

How to perform Strict Muscle-Up

1. Use a straight bar with room to hang and move above it, and establish a secure false grip with the base of each palm over the bar.
2. Begin in an extended-arm hang with your legs together and no deliberate swing or leg drive.
3. Pull your body upward, keeping the bar close as you bring your chest high enough to move over it.
4. Continue smoothly around the bar, rolling your wrists and bringing your shoulders over your hands into a deep straight-bar dip.
5. Press down into the bar until your elbows straighten and the bar is in front of your hips rather than your lower chest.
6. Reverse the dip, turnover and pull under control until you return to the extended-arm hang.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Biceps Brachii Long Head, Biceps Brachii Short Head, Brachialis, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.