Master the Muscle-Up: Your Ultimate Guide 💪🔥

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The muscle-up is one of the most impressive moves in calisthenics, and if you’ve been struggling to get your first one, you’re not alone! It’s a mix of explosive strength, technique, and timing. Here’s a step-by-step approach to finally nailing your muscle-up.

1️⃣ Strength Prerequisites

Before attempting a muscle-up, make sure you can:
✔️ Do at least 10-15 pull-ups (strict form)
✔️ Perform explosive pull-ups (chest to bar)
✔️ Hold a strong dip position (5-10 reps of deep dips)

2️⃣ The Technique Breakdown

🔹 Explosive Pull – Pull the bar lower on your chest, not just to your chin.
🔹 The Transition – As you pull up, lean your chest over the bar.
🔹 The Dip Finish – Once over the bar, push yourself up into a straight-arm position.

3️⃣ Drills to Build Your First Muscle-Up

🔥 Banded Muscle-Ups – Use a resistance band to assist the movement.
🔥 Chest-to-Bar Pull-Ups – Focus on high, powerful pulls.
🔥 Negative Muscle-Ups – Slowly lower yourself down from the top to build control.

4️⃣ Pro Tips for Success

✅ Use a false grip to shorten the transition.
✅ Keep your elbows close to your body for better leverage.
✅ Practice on low bars to get used to the movement without the full height.

Muscle-ups take time, but consistency is key. Keep drilling these steps, and soon you’ll be repping them out like a pro!

Let me know if you’re working on your first muscle-up or already crushing them—just hit reply!

Stay strong, stay consistent!