Master the Transition: How to Get Your First Muscle-Up

FREE Muscle-up program 👇 https://drive.google.com/drive/u/1/fo... Master the bar muscle up with this step-by-step guide. Learn the exact technique to break through your plateau. This muscle up tutorial breaks the movement down into three distinct phases: the pull, the transition, and the press out. We focus on the necessary mechanics to ensure you move efficiently through each stage without wasting energy. Before you attempt the full movement, ensure you have a solid pull up foundation by hitting eight to ten clean repetitions. We also cover a specific calisthenics progression plan using resistance bands to help you build the strength required to successfully complete your first rep. Join our free Calisthenics community 👇 https://www.skool.com/built-to-last/a... Work with us 1-on-1 👇 https://calendly.com/versusgravity/di... Socials: Versus Gravity:   / versus.gravity   0:00 Intro & What Is a Muscle-Up 0:17 Prerequisites: 8–10 Pull-Ups 0:25 Warm-up: Scapula Pull-Ups & Push-Ups 1:08 Warm-up: Rotator Cuff & Explosive Pull-Ups 1:38 The Correct Setup: Box, Grip & Hand Placement 2:16 Jumping Muscle-Up: Understanding the Transition 2:58 The Swing: Hollow Body Position 3:34 The Timing: When to Pull 3:57 The Press Out: Bar Dip Technique & Common Mistakes 4:33 Using Bands: Setup & Band Selection 5:05 Banded Muscle-Up: Practice & Progression 5:40 Kipping Muscle-Up: The Knee-Drive Drill 6:17 Straight-Leg Kipping Muscle-Up 6:53 How to Clean Up Your Muscle-Up 7:12 How to Program Your Training 7:30 Building Strength: Weighted & Dead-Stop Pull-Ups 8:03 Free Muscle-Up Program