10 MUSCLE UP
MISTAKES
| CALISTHENICS

The muscle up is one of the most popular exercises in Street Workout. Unfortunately, it is also one of the movements where people make the most mistakes. Sometimes, the rush to learn it prevents athletes from performing it correctly, holding back their progress. I’ve organized this list so you can easily check each point and see if you need to improve your form.

01

Pull ups with poor form

It is possible you aren’t improving your muscle ups because your pull ups are lacking. Ensure your chin clears the bar, you go all the way down to a full lockout, your core is tight, and you aren’t using momentum during any reps.

02

Slow pull ups

We are looking for an explosive movement. Focus on your concentric phase and pull as explosively as possible. Weighted pull ups can be a great ally to break through plateaus and overcome slowness.

03

Explosive pull ups without protraction

Maintain a protraction position (spreading shoulder blades apart) rather than retraction. Retraction moves you away from the specific muscle up path and won’t be as helpful as it should be.

04

Complete your negative

In the long run, using the full range of motion will allow you to generate more power. Remember to keep your arms at a 45-degree angle. Don’t open them too wide to avoid injury, and not too narrow to allow a proper transition.

05

Avoid the dead hang

Stopping after a rep makes the next one much harder. If you are a beginner or intermediate, I recommend trying to chain your muscle ups as quickly as possible without resting at the bottom.

06

Not practicing the transition

The muscle up is a compound movement. If you don’t work on the transition that connects the pull and the dip, it will be very difficult. Try using a low bar with a slight jump to train this specific phase.

07

Grip width

Your arms should be closer together than in a standard pull up, not exceeding shoulder width. A wider grip is more taxing on your shoulders and elbows and makes the transition harder.

08

Incorrect grip

A semi-false grip makes things easier by placing the bar further back, closer to the wrist, rather than at the base of your fingers, allowing for a faster wrist turn.

09

Avoid the suicide grip

Not wrapping your thumb around the bar might seem harmless, but it’s dangerous. One slip and you could face a serious wrist injury, especially during freestyle movements.

10

Kipping

Avoid the body swing. Aiming for the best technique possible from the start saves you time in the long run by not having to break bad habits later.