5 min read
My journey from failed attempts to finally nailing my first muscle up, and how you can too!
Where I Started (And Why It Was So Hard)
A year ago, I couldn’t even dream of getting a muscle up. My pull-ups were okay, but I kept hitting a wall, the transition from pull to push was just too hard.
And if you’re in the same boat? Don’t worry. I promise it’s not just you, it’s a whole technique shift.
Step 1: Build Your Pull-Up Base
Before even thinking about muscle ups, I needed 10 solid pull-ups in a row. No half-reps, no kipping, just clean pull-ups.
This gave me the back and biceps strength to control the bar, and honestly, that’s half the battle.
Step 2: Straight Bar Dips & Banded Muscle Ups
Here’s where the specific muscle-up strength comes in.
- Straight Bar Dips: Aim for 10 solid reps. These build the push strength to finish the muscle up once you’re over the bar.
- Assisted Band Muscle Ups: Use a resistance band to practice the full movement. This helps you get the feel for the transition without full bodyweight.
Trust me, doing these two drills consistently took me from “nowhere close” to “almost there” in just a few weeks.
Step 3: The Secret Mindset Shift
Okay, here’s the real secret: stop thinking about pulling up.
Instead, envision ripping the bar down below your waist, almost like you’re trying to do a lat pullover in the gym. This activates your lats and keeps your chest over the bar, which is key for clearing it in the muscle up.
Once you get it. Absolute game changer.
Step 4: High Knees & Lean Over the Bar
To get the first rep, use a bit of technique:
- High Knee Drive: As you pull, kick your knees up to help with the explosive part.
- Lean Over: Once you’re chest-height with the bar, lean over aggressively so you’re in the perfect position for the straight bar dip.
This is how you turn the pull into a push without losing momentum.
Step 5: Use the False Grip (Optional, But It Helps)
The false grip (where your wrists are on top of the bar instead of under) can make the transition easier because:
- Your elbows stay tighter to your body
- The push portion feels more natural
I didn’t use it much, but it’s a legit technique if you’re stuck.
How Long Did It Take Me?
Honestly, it took about 6 months of consistent training, but that was with a few breaks along the way (and plenty of failed reps).
So if you’re feeling stuck? Don’t quit, just keep working on those pull-ups, dips, and banded reps. You’ll get there.
Final Thoughts & My Muscle Up “Aha” Moment
Looking back, it wasn’t one magic exercise that got me there, it was:
- Consistent practice
- Mindset shift (rip the bar down, not just up)
- Practising the transition with bands
- And… not taking it too seriously!
Training’s supposed to be fun, even when you’re flailing around on the bar.
Training in the UK? Check Out Our Outdoor Gym Reviews!
Looking for the perfect outdoor gym to master your first muscle up? We’ve got you covered with detailed reviews of the best spots around the UK:
- Penzance, Cornwall
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- Birkenhead, Wirral
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Click the links above to discover the best calisthenics parks in your area, learn how to get the most from them, and start your journey to that first clean muscle up.
Join the Calisthenics HQ Community!
Want to swap tips, share your first muscle up video, or just talk about training? Join the Calisthenics HQ community, we’re all about helping each other get that first rep (and having a laugh along the way!). Click here to join!
