Learning to Do Muscle Ups

This might be the single best upper body movement in that it works as a pull up and a dip in a single move.

This short video explains how to work up to doing a full muscle up, and then some ways to add variety once you have it down.

My favorite superset using these is do a set of squats followed by a set of muscle ups -- works the whole body in one set.



Here is a video from the folks at Cross Fit demonstrating muscle ups on the rings for those of you lucky enough to have rings in your gym. In this version, he doesn't do the dip extension at the top, but you can see the next step -- he is focusing on the transition element.

Tags: Muscle Ups, dips, pull ups, Cross Fit, strength, bodyweight training