Muscle-ups are a pretty advanced exercise so I recommend that before you even try to work up to one, you get to the point where you can do 15 consecutive pull-ups and 20 consecutive parallel bar dips.
When doing a muscle-up it is important to note that the most effective grip is different than a traditional pull-up grip. Muscle-ups are typically done using what’s called a “false grip” which involves putting your hand farther over the bar, so that your palms are facing the ground and your wrist is cocked when you are hanging. This allows you a smooth transition from the pull-up phase of the movement into the dip phase.
If you want to work towards doing muscle-ups, it’s helpful to practice trying to get as high up over the bar as you can when doing pull-ups. Explosive pull-ups where you let go at the top can also be used as a precursor to doing muscle-ups.
When you perform a muscle-up, think about moving your upper body away from the bar on the way up rather than pulling straight towards it. Once you clear the bar, move your chest over it as you press yourself to the top of the movement. The arc of the body will create an S-shape pattern.
See my other muscle-up tutorial and check out the video clip below for more!
And if you’ve already got the hang of muscle-ups, check out my article on advanced muscle-ups.