Master the muscle up (Tom Miles)Master the muscle up (Tom Miles) © Copyright

Master the muscle up

Calisthenics king Lee Wade Turner talks us through a very tough move

The ‘muscle up’ is one of the hardest bodyweight exercises you can do. So listen carefully…

Your hand position is the same as for a pull-up: palms facing away from the body and grip just wide of the shoulders. It helps to roll your hands slightly round the bar so your palms are sitting on the top facing the floor, to create more pressure for the pull.

To start, aim to have your body at a 30-40 degree angle in a straight line. It’s much easier to perform muscle ups in this way rather than coming straight back down to a dead hang. The main thing to think about with the pull on the muscle up is to pull the bar down and in front of you so that you can go around and behind it.

Master the muscle up (Tom Miles)

Once you can pull to mid/low chest the transition can be performed. When pulling down on the bar, keep your core tight and try to lead with the shoulders. As you feel the bar coming to midchest, loosen your grip slightly and aim to roll the shoulders forward.

As the shoulders lead, the elbows will start to rise and the wrists now go from underneath the bar to above it and the momentum should take your elbows higher than your wrists – this position is very important. Once wrists and elbows are in this position, push down on the palms of your hand and perform a straight bar dip.

Master the muscle up (Tom Miles)

Check Lee’s Instagram and his website


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