1. Begin by hanging from the pull-up bar with your arms fully extended and a false grip (where the wrists are positioned over the bar, helping with leverage during the muscle-up transition).
2. Start by performing a pull-up, explosively lifting your body upwards and bringing your chest towards the bar. Keep your legs straight or slightly in front of you to assist with momentum.
3. As your chest reaches the height of the bar, transition from the pull-up to a dip by leaning forward and rapidly switching your elbows from a position below the bar to one where they are above the bar. This is the most challenging part of the muscle-up and may require significant practice.
4. Once your elbows are above the bar, straighten your arms to push your torso above the bar, ending up in a straight-arm dip position.
5. Lower yourself down with control to complete one repetition. Begin the next repetition by lowering back to the starting hanging position, and then repeat the explosive pull-up and transition.
Tips: Make sure to warm up properly before attempting muscle-ups, focusing on shoulder mobility and strength. Start with negative muscle-ups or assisted muscle-ups if needed, to build strength and understand the movement pattern. Engage your core throughout the exercise for better stability and control. It may be helpful to practice the transition part of the muscle-up (the "sit-through") on a lower bar before attempting it on a full-height pull-up bar.
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