Programs → Muscle Up Progression
Pull Up Bar / Rings

Earn your
first muscle up.

The muscle up isn't just a stronger pull up — it's a completely different skill. This 8-week program teaches the false grip, the transition, and the pressing strength you need to get above the bar from scratch.

Duration
8 Weeks
Level
Intermediate
Per Week
3 Days
Equipment
Bar or Rings
$24
One-time. Lifetime access.
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What's included
Full 8-week program (all weeks unlocked)
Step-by-step guides for every exercise
False grip training from day one
Transition mechanics breakdown
Email support from Liam
What You'll Achieve

After 8 weeks,
here's where you'll be.

Most people try to muscle up by just doing more pull ups. That's why most people never get one. The transition is a skill — and this program teaches it.

🤛

False grip mastery

The false grip is the secret the bar calisthenics world ignores. It's how gymnasts transition without losing momentum. You'll build it from week one.

⬆️

Clean bar muscle up

No kip, no swing, no cheat. A strict muscle up from dead hang — the movement gymnasts use as a basic skill — is the goal of this program.

💪

Ring dip strength

The top of the muscle up is a deep ring dip. Most people can't do one when they start. This program builds that pressing capacity in parallel.

🔄

The transition

Getting from below the bar to above it is the hardest part. You'll train it in isolation with transition drills before ever attempting a full rep.

How It Works

Pull. Transition.
Press. In that order.

The muscle up has three distinct phases. This program trains each one separately before combining them — which is exactly how gymnastics coaches teach it.

01

False grip from the start

Week 1 begins with false grip dead hangs and scapular work. This grip position feels awkward at first — training it early means it becomes natural by the time the transition drills start.

02

Isolate the transition

Mid-program, you'll drill the transition alone using box-assisted transitions and jumping muscle ups. Getting above the bar is a separate skill from pulling — treat it that way.

03

Press strength runs in parallel

Ring dips and push-up progressions are trained throughout the program. You need the pressing strength for the top before the full movement is possible.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 8 weeks.

WEEK 1 & 2

Foundation

False grip & pulling strengthFree Preview

Day 1 — False Grip Introduction

False Grip Dead Hang
4 × 15 sec
+
1
Grip the bar so the bar sits at the base of your palm — not in your fingers like a normal grip.
2
Your wrist should be bent, with the meaty part of your palm over the top of the bar.
3
Hang in this position for 15 seconds. It will feel uncomfortable at first — that's normal.
The false grip allows you to transition from below to above the bar without re-gripping
Think of your wrist as being "over" the bar, not "under" it
Don't give up on the false grip because it's uncomfortable — your wrist skin will toughen over 2–3 weeks
Scapular Pull Up (False Grip)
4 × 8
+
1
Take a false grip and hang with arms straight.
2
Without bending your elbows, depress and retract your shoulder blades — feel your body rise slightly.
3
Return to full hang. Arms stay completely straight throughout.
This trains the initiation of the pull — every good muscle up starts with scapular engagement
If the false grip makes this too hard, master this movement with regular grip first
Don't let elbows bend — the moment they do, you've lost the scapular isolation this drill is for
Regular Dead Hang
3 × 30 sec
+
1
Switch to a normal overhand grip (bar in fingers, not palm).
2
Hang fully relaxed, shoulders by your ears, for 30 seconds.
3
Step down carefully. Rest 60 seconds.
This follows false grip work to decompress the wrist and build general hang endurance
Shake out your hands after each set to restore circulation
Don't use straps — you need to build real grip strength for the muscle up, not compensate for it
Wrist Flexor Stretch
2 × 45 sec each
+
1
Extend one arm in front of you, palm facing up.
2
Use your other hand to gently pull your fingers down and back — stretching the underside of your forearm.
3
Hold for 45 seconds each wrist. Don't force it.
The false grip loads your wrists in a way they're not used to — daily stretching is essential
Do this after every training session, not just on muscle up days
Don't skip wrist care — wrist inflammation is the most common reason people stall in this program
Pull Up (Strict)
4 × max reps
+
1
Hang with an overhand grip, arms fully extended. Pull your shoulder blades down first.
2
Pull your chest toward the bar, driving your elbows down and back.
3
Lower under control to a full hang. That's one rep. Stop when form breaks.
You need at least 5 strict pull ups before attempting muscle up transitions — this builds that base
Quality reps only — stop before your form deteriorates into swinging or kipping
Don't count reps where your chin barely clears the bar — only full, clean reps count toward your muscle up readiness

Day 2 — Pull Strength

False Grip Pull Up
4 × 3–5
+
1
Take a false grip. This is harder than a regular pull up — do fewer reps.
2
Pull your chest high — above the bar if possible. The false grip allows a deeper pull.
3
Lower slowly to a full hang. Reset between reps if needed.
Pull your chest as high as possible — clearing the bar high is a prerequisite for the transition
Think "elbows behind my body" at the top — that's the transition position
Don't sacrifice the grip to get more reps — maintaining the false grip throughout is the whole point
Ring Row
3 × 10
+
1
Set rings at waist height. Grab with a false grip and walk feet forward until body is inclined.
2
Pull your chest up to the rings, turning palms toward you at the top.
3
Lower with control. The more horizontal your body, the harder the exercise.
The rotation at the top mimics the muscle up transition — practise it here
Keep your body rigid — don't let hips sag
Don't pull with arms only — initiate every rep by depressing your shoulder blades first
Dip (Bar or Ring)
4 × 6
+
1
Support yourself above the bar or rings, arms extended. Keep chest slightly forward.
2
Lower your body until your upper arms are parallel to the floor.
3
Press back up to full extension. That's one rep.
The top of the muscle up is a deep dip — this is exactly the pressing strength you need
Full lockout at the top — arms completely straight
Don't do half dips — only going down to parallel doesn't build the full range of strength needed
Band Pull-Apart
3 × 15
+
1
Hold a resistance band at shoulder height with both hands, arms straight in front of you.
2
Pull the band apart until it touches your chest — squeeze your shoulder blades together at the end.
3
Return slowly to the start. Keep arms straight throughout.
This builds the rear shoulder and upper back strength that transfers to the transition
Squeeze hard at the end position — the peak contraction is the point
Don't let your elbows bend to make it easier — straight arms throughout
L-Sit Hold (Floor)
3 × 10 sec
+
1
Sit on the floor and place hands beside your hips, fingers pointing forward.
2
Press down through your hands to lift your hips off the floor.
3
Extend your legs forward, holding for 10 seconds. Scale to tucked legs if needed.
The support position above the bar requires the same depression and lock-out as an L-sit
Point your toes and push the floor away as hard as possible
Don't let your shoulders creep up to your ears — actively depress them throughout the hold

Day 3 — Pulling Power

Explosive Pull Up
5 × 3
+
1
Hang from the bar. Take a breath and brace your core.
2
Pull as explosively as possible — aim to get your sternum to the bar, not just your chin.
3
Lower under control to a full hang. Rest 2 minutes between sets.
Muscle ups require explosive pulling — train your fast-twitch pulling fibers deliberately
3 explosive reps is enough — quality and speed matter more than quantity here
Don't kip or swing — explosive means fast, not momentum-assisted. Control the movement completely
Negative Muscle Up (Box Assisted)
4 × 3
+
1
Use a box to jump into the top position of a muscle up — arms extended, body above the bar.
2
Slowly lower yourself through the transition phase — chest to the bar — over 5 seconds.
3
Continue lowering to a dead hang. Step back onto the box and reset.
You can often lower through a movement before you can complete it — this builds the transition strength
The slow negative is where the real strength is built — don't rush it
Don't drop suddenly through the transition — control every centimetre of the lowering phase
Push Up
3 × 12
+
1
Place hands slightly wider than shoulder-width. Body in a perfect plank — no hips up or down.
2
Lower your chest to the floor, keeping elbows at about 45° from your body.
3
Press back up to full lockout. That's one rep.
Supplementary pressing volume supports dip strength — don't neglect horizontal pushing
Full lockout at the top every rep — partial reps don't build full pressing strength
Don't let hips pike up or sag — one rigid body line from head to heels
WEEK 3 & 4

Build

Transition drills & ring dips🔒 Locked

Isolation transition drills, jumping muscle ups, and ring dip progressions. Unlock to access all 8 weeks.

Unlock Full Program — $24
WEEK 5 & 6

Combine

Full movement attempts🔒 Locked

First full muscle up attempts, technique refinement, and volume building. The breakthrough phase.

Unlock Full Program — $24
WEEK 7 & 8

Refine

Strict reps & consistency🔒 Locked

Cleaning up the movement, building consecutive reps, and transitioning to ring muscle ups.

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Your Coach

Built by a gymnast.
Designed for everyone.

Liam Vanounou

Hi, I'm Liam.

I've spent 15 years in gymnastics and know exactly why the muscle up stops most people — it's not fitness, it's technique. The false grip and transition are teachable skills that nobody on the internet explains properly.

This program is the breakdown I wish I had when I was learning. Every drill is chosen because it directly transfers to the real movement.

15+ years of gymnastics training
Competed at national level
Coached hundreds of athletes at all levels

Get above the bar.

8 weeks of structured muscle up progressions. One-time payment. Yours forever.

Get the Program — $24