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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.

Burpee with muscle up
Level
Intermediate
Muscles
10
Equipment
Pull up bar

This exercise continues in the app.

Download Calisteniapp and find “Burpee with muscle up” in Exercises. If you already have the app, open it directly.

I have the app: open Burpee with muscle up
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01 / Steps

How to do it

  1. Get underneath the bar.

  2. Perform a dip and then a jump.

  3. When you're in the air, grab the bar and complete a full muscle up.

  4. 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.

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