Beginner
Olympic Muscle Up Progression
Abs - Hip flexors - Lats
- 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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Negative straddle flag
Intermediate
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ Abs ∙ Obliques ∙ Lats ∙ UpperChest ∙ UpperTrapezius
L-sit on rings
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest
Australian switching typewriter pull ups
Beginner
Biceps ∙ RearDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius
180º leg assisted side vault
Beginner
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
L-sit pull-up with supine turn
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms
180º side vault on a low bar
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
