Tier 2 · Core street workout · Pull

Muscle-up progression

The muscle-up is the signature move of street workout: a pull-up that keeps going until you're on top of the bar, finished with a dip. It's mostly a question of explosive pulling power and technique — the transition over the bar.

The 6 steps to the muscle-up

Move to the next step only when you hit the target with clean form, 2–3 sessions in a row.

0/6 unlocked

Chest-to-bar pull-ups3 × 5Pull explosively until your chest touches the bar.
Straight bar dips3 × 10Dips on top of a single bar — the end of the muscle-up.
Explosive pull to the waist3 × 3Pull so high the bar reaches your belly button. Use a slight swing.
Muscle-up negatives3 × 3Start above the bar, lower slowly through the transition.
Kipping muscle-up3 × 1Use a controlled swing and pull the bar toward your hips.
Strict muscle-up3 × 1From a dead hang, no swing, one clean rep.

Tick a step once you hit its target. Progress is saved in this browser.

Related skills

Tier 1

L-sit progression

Hold your body up on straight arms with your legs straight out in front.

Tier 1

Handstand progression

Balance upside down on your hands with a straight body line.

Tier 2

Back lever progression

Hold your body horizontal, face down, below the bar.