Strict Muscle-Up

Setup: Hang from a pull-up bar with a false grip, hands shoulder-width apart, arms straight, shoulders active, core engaged.

Movement: Pull yourself up to bring your chest above the bar without using a kip. Transition smoothly into a dip by pressing your body upward until arms are fully extended. Lower back down under control.

Standards:

• Chest passes above the bar
• Full arm extension at the top
• Strict, controlled motion without kip

Focus Points: Engage lats, shoulders, and core, maintain strict form, avoid swinging, ensure smooth transition from pull to dip.