Description

The weighted muscle up is an advanced calisthenics exercise that combines the upper body pressing and pulling movements into one explosive motion.

Starting Position

Hang from a bar with an overhand grip, hands slightly wider than shoulder-width apart, legs extended and core engaged.

Technical Execution

Pull yourself up explosively while simultaneously pushing your chest towards the bar. Once the bar reaches chest height, transition into a dip position.

Range of Motion

Full range of motion from dead hang to chest touching the bar and full extension at the top of the movement.

Variations

Variations can include using different grips, adding pauses at different points in the movement, or incorporating different equipment.

Common Mistakes

Common mistakes include using too much momentum, failing to engage the core properly, and not maintaining a controlled descent.

Practical Advice

Focus on building strength with standard muscle ups before progressing to weighted muscle ups. Ensure proper warm-up and wrist mobility exercises.

Additional Notes

Always practice proper form and technique to prevent injuries. Progress slowly and gradually increase the weight over time.

Difficulty Level

Advanced

Equipment Needed

Weighted

Primary Muscles

lats

Secondary Muscles