ChAIron Muscle-Up Add-On: Master Your Pull, Transition, and Lockout

Best for

HYROX athletes, CrossFitters, or anyone who struggles with the pull-over, transition, or lockout phase of the muscle-up and wants to finally hit consistent reps.

What will you get from this add-on?

1. Explosive Pull Power

With ChAIron’s muscle-up addon, you can fix weak pull mechanics with:

targeted lat activation
hollow–arch cycle refinement
pulling speed drills
grip strength training

You’ll also learn to create enough vertical power to clear the bar every time.

2. Transition Mastery

Most athletes lose the rep here. So, ChAIron is designed to train your:

bar turnover timing
hip drive coordination
wrist position and bar path
shoulder angle control during the “sit through”

Every session adapts based on:

3 . Clean & Strong lockout

With ChAIron’s muscle-up add-on, you can dial in the final push with:

tricep lockout drills
dip strength progressions
tempo negative work
stability training

Simply put, with this add-on, you can build the strength to finish every rep with confidence.

4. Real-Time Form Correction

Using AI motion tracking, ChAIron corrects:

early arm bend
slow hip extension
broken hollow position
flared elbows
inconsistent bar path

Every attempt gets better, rep by rep.

5. Drills for every level

Whether you’re learning your first muscle-up or cleaning up sloppy reps, you’ll train:

jumping muscle-ups
banded muscle-ups
hips-to-bar
chest-to-bar
kipping mechanics
low bar transitions

Everything progresses as your strength and control improve.

What will you achieve after using this add-on?

Explosive vertical pul
Smooth, efficient transitions
Strong overhead stability
Faster cycle time for workouts
Consistent, competition-ready muscle-ups

Frequently Asked Questions

What strength prerequisites do I need to perform a muscle-up?

You should reliably perform strict pull-ups and dips (or their progressions) while developing core and shoulder stability, as both the pull and push phases are essential.

How often should I train muscle-up skills without burning out?

Focus on skill-work 2-3 times per week with adequate recovery, emphasizing quality reps over volume to avoid joint fatigue and breakdown.

Can I progress to muscle-ups using bands or jumping variations first?

Yes. Assisted muscle-ups, banded reps, and jumping variations help you practice mechanics, build strength, and reduce swing reliance until you hit full unassisted reps.

Why am I struggling with the transition phase of the muscle-up?

Many athletes get stuck because they lack hip drive, wrist turnover or proper trajectory. So, training the pull-arc, false grip, and transition drills is essential to get over the transition phase.

Does improving my pull-ups and dips automatically improve my muscle-up?

Improving pull-ups and dips builds necessary strength, but mastering the muscle-up also requires technique, timing, and transition practice, so they alone don’t guarantee success.

Improve Muscle-Ups

Stronger pull. Faster transition. Clean lockout