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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Isometric supine pull-ups
Beginner
Biceps ∙ Lats
Double lunge and squat
Intermediate
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
L-sit pull-up with supine turn
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms
180º side vault
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Biceps ∙ Lats ∙ HipFlexors ∙ Abs
Strict pullover
Intermediate
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps ∙ HipFlexors
Ring rollout
Intermediate
Abs ∙ Lats ∙ HipFlexors