How to do a muscle-up?

Muscle-up is a classic Calisthenic movement that can be applied in Freestyle competition or daily workout at the park. It trains your chest, core, back, forearm muscles, and most importantly -- Coordinations between these muscles through a series of movements. Here are five steps on how to unlock a muscle-up on the bar.

1. Swing back and forth on the pull-up bar.

2. "Magic line" -- Imagine there's a line half meter in front of the pull-up bar. Try to kick that line, which puts your body into a straight line.

3. Explosively kicking your knees towards your chest and do a pull-up at the same time.

4. Using the momentum gained from previous three steps to bend your upper body above the bar.

5. Once majority of your upper body is above the bar, perform a dip to push yourself up (elbow straight).

Congradulations, you've unlocked the muscle-up!! I know it is not an easy journey, so the following equipments are recommended to help you progress faster:

• Resistance band.

• Australian bar (the lower bar in the park, help you practice step 4 and step 5^).

• A pair of workout gloves.

Good luck on this journey of Calisthenics, you got this!

Step 1-2

Step 3

Step 4

Step 5