How to Do the Perfect Muscle-Up (Complete Guide)

Perfect Muscle-Up Technique

The muscle-up is the king of upper body calisthenics movements, seamlessly combining pulling and pushing strength in one fluid motion. ChAIron's AI coaching breaks down this complex movement for optimal learning progression.

Step-by-Step Form Guide

Starting Hang:Hang from bar with slightly wider than shoulder-width grip, engage shoulders
Explosive Pull:Pull chest toward bar with powerful lat engagement and slight backward lean
Transition Phase:As chest reaches bar level, shift weight forward and rotate wrists over bar
Dip Finish:Complete movement with pressing motion to full arm extension above bar

Common Mistakes to Avoid

Insufficient pulling strength before attempting transition
Poor timing during the transition phase
Using excessive momentum or kipping motion
Weak dip strength leading to incomplete range
Improper wrist rotation over the bar

AI Coaching Benefits

Pulling to transition timing optimization
Wrist rotation and hand positioning tracking
Power output throughout movement phases
Range of motion completion assessment
Strength balance between pull and push phases

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