Pull
Pull
Strict Muscle-up
Elite
Level 85/100
The strict muscle-up is one of the most iconic calisthenics skills. In one fluid rep you go from hanging under the bar to supporting above it, combining a pull and a dip continuously. "Strict" means no kipping or leg drive.
LevelAdvanced
Sets3-5 × 1-5 reps
Rest3 min
EquipmentPull-up bar, Rings
Phases
- Explosive pull: From an active hang, pull with max power until the chest clears the bar.
- Transition: The hardest moment. Wrists rotate over the bar as the body moves from below to above.
- Finishing dip: From support with bent arms, extend fully to lockout.
False grip
For bar muscle-ups many athletes use a false grip (wrists over the bar from the start) to ease the transition. Practice false-grip hangs before attempting the full move.
Prerequisites
10+ explosive pull-ups, 10+ straight-bar dips, and the ability to do an explosive pull-up with the chest clearly above the bar.
Progression
Kipping muscle-up → false-grip muscle-up → strict muscle-up.
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