The most effective way to build strength for the muscle-up transition is simply to replicate the transition itself. Use enough foot assistance to allow repeated exposure to the movement, but not so much that fatigue accumulates primarily in the legs rather than the upper body. The goal is mechanical rehearsal under load, not avoidance of it. The added contact point of the feet, however, creates a problem. It introduces stability the real movement does not provide. This means compensations can su
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Muscle-up lesson: going from pull to push When do you initiate the transition? How do you practice executing it? By the time your lower chest is clearing the bar, you should be starting the turnover and push by throwing your shoulders over and firing up with the tris and front delts. Practice this by doing jump muscle-ups on a bar at neck or head level, really being explosive with the push and challenging yourself to initiate it sooner and sooner. A great rule of thumb I discovered is that you s
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