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Weighted Muscle Up (On Bar)
How to do it
- 1The weighted muscle up (on bar) is an advanced calisthenics exercise that combines a pull-up with a dip, performed while adding extra weight.
Coaching cues
- Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your chest towards the bar, keeping your body straight.
- Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
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