Olympic muscle up progression

Abs - Hip Flexors - Lats

Olympic muscle up progression

At the bar, perform a backward swing by slightly pushing out the chest.
When returning back, lift the legs up until they touch the bar, with the knees slightly bent.

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Biceps ∙ Lats ∙ Forearms

Sliding push-ups

Sliding push-ups

Abs ∙ Lumbar ∙ UpperChest ∙ LowerChest ∙ Triceps

Extended leg hip raises

Extended leg hip raises

Abs

Ring support knee raises

Ring support knee raises

Triceps ∙ Abs ∙ HipFlexors

Negative straddle flag

Negative straddle flag

Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ Abs ∙ Obliques ∙ Lats ∙ UpperChest ∙ UpperTrapezius

Lower half prone pull-ups

Lower half prone pull-ups

Biceps ∙ Lats