Exercises / Intermediate
Burpee with muscle up
- Biceps
- Triceps
- Abs
- Lats
- Lower Chest
- Calves
- Glutes
- Hip Flexors
- Lumbar
- Quadriceps
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 10
- Equipment
- Pull up bar
01 / Steps
How to do it
Get underneath the bar.
Perform a dip and then a jump.
When you're in the air, grab the bar and complete a full muscle up.
Try to be slightly behind the bar when you jump towards it so that you have some momentum, as if you are right underneath it you will get stuck and it will be difficult to complete the muscle up.
02 / Muscles
Muscles worked
Biceps
Triceps
Abs
Lats
Lower Chest
Calves
Glutes
Hip Flexors
Lumbar
Quadriceps
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength65
- Explosivity60
- Technique55
- Cardio60
- Mobility45
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
You may also like
Variations and exercises that train similar muscles.
BeginnerSkipping
Quadriceps ∙ Calves ∙ Hip Flexors
BeginnerSide plank
Abs ∙ Obliques
IntermediateClap pull-ups
Biceps ∙ Lats
IntermediateFallen flag
Obliques ∙ Abs ∙ Anterior Deltoid
BeginnerWall assisted handstand
Triceps ∙ Anterior Deltoid ∙ Upper Chest
IntermediateExplosive switching lunges
Quadriceps ∙ Glutes ∙ Hamstrings