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.
You may also like

Isometric push-ups
Beginner
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest

Skipping
Beginner
Quadriceps ∙ Calves ∙ HipFlexors

Mixed grip pull-ups
Intermediate
Biceps ∙ Lats

Neck and Abs extensions
Beginner
Abs ∙ UpperChest ∙ LowerChest ∙ Lats

Push ups with rotation on rings
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest

Bar Swing
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats