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Technique

  1. Perform a Muscle-up on a bar.
  2. Maintain your legs straight and horizontal in an L-sit the whole time.
  3. Finish in a support position above the bar.

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Form tips

  • Keep your feet high to avoid them hitting the ground.

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Muscles

Strength

Primary

  • Triceps
  • Back
  • Forearms
  • Chest
  • Biceps
  • Shoulders

Secondary

  • Pelvis
  • Quadriceps
  • Hip adductors
  • 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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Regressions

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Strict bar muscle-up

Elite
e0dm

Wide muscle-up

Advanced
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Bar muscle-up

Advanced
e062

Kipping muscle-up

Intermediate
e08y

Rings l-sit muscle-up

Elite
e022

Bar archer pullup

Elite
e09m

Rings tuck planche pushup

Elite
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.