Muscle Up

A pull-up that keeps going until the whole upper body is above the bar, finished with a dip to straight-arm support. The crux is the transition: the pull must be explosive and high — toward the chest or even the waist, not just the chin — with elbows tucked in, so the chest can tip forward over the bar before the press-out. The pull is nearly always the limiting factor rather than the dip, and a base of around ten strict pull-ups plus dedicated explosive high pulls is the standard entry ticket. Negatives, starting in support and lowering slowly back through the transition, are the drill every source leans on. A small pendulum kip is acceptable while learning as long as it shrinks as strength grows; a one-elbow-at-a-time transition is the classic sign the strength is not there yet.