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Technique

  1. Hang from a Pullup bar and initiate a slight forward swing.
  2. Use an explosive kipping motion with your legs to drive your body up.
  3. Transition your weight over the bar and push into a Support position.

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Form tips

  • Time your pull with the peak of your forward swing.

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Muscles

Strength

Primary

  • Triceps
  • Back

Secondary

  • Forearms
  • Chest
  • Biceps
  • Shoulders
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Pullup bar
Pullup bar

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension downward
trains stretches

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Progressions

e090

Rings muscle-up

Advanced
e023

Bar muscle-up

Advanced
e0c2

Strict bar muscle-up

Elite
e01u

Assisted rings muscle-up

Intermediate
e0dt

Chest-to-bar pullup

Intermediate
e0qh

Behind-the-neck pullup

Intermediate
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