Watch this instructional video on Muscle Up Progression and determine where you are in the progression.
The muscle up is an auxiliary calisthenics movement in this program and the foundation of calisthenics freestyle. This exercise can be utilized as a part of DAY 6 / SATURDAY in the program, specifically covering the freestyle/compound and explosiveness conditioning.
Muscle Ups compliment all of the foundational calisthenics movements. It is more of a dynamic exercise where you learn to transition from a pull-up position to a push-up position. Therefore, muscle ups will help unlock great potential for calisthenics freestyle and create neuromuscular connection dynamically. Eventually, when you become highly proficient in all of the foundational movements, you can begin to freestyle and unlock creative ways to perform calisthenics.
Utilize additional resources for supplemental or beginner friendly Muscle Up Progression exercises.
Links to more Muscle Up exercises: