Though deceptively simple, the muscle up is quite a complex skill, involving two main compound movements, the linking of which requires not only strength, but fine timing.
The basic movement involves performing a pull up, followed by a single bar dip, in order to get on top of the bar. The difficulty of the move however, resides in the transition from the top of the pull up position to the bottom of the dip position, and being able to do explosive pull ups helps with this!
Consequently this is a progression I really had to break down into small steps, in order to make it as gradual and painless as possible.
I hope the following will offer you a clear pathway to your first muscle up.
You might not have access to the equipment to perform some of the steps on this page, in which case just skip that variation. It will make the transition from the one to the next a little harder, but it should be well manageable nonetheless.
Prerequisites: archer pull ups ; modified russian dips
