Coach Myers Wrestling S&C: 3 Tips To Master The Muscle-Up

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The muscle-up — a combination of an explosive pull-up into a dip — is one of my favorite upper-body calisthenic exercises. Muscle-ups are great for building powerful lats, but because of the speed required to complete the movement, I have seen even super strong "weight room warriors" fail at getting over the bar.

The reason? This movement hinges on two things: speed and technique. If you don't pull fast you're gonna have a tough time. 

Technique-wise here are three simple tips to help you master the muscle-up:

Tip 1: False Grip

The way you grip the bar will make or break you right out of the gate. See the video for the proper false grip technique. If you have trouble holding in this position, start with 3 sets of False Grip Hangs for max time with 1 minute of rest between. 

Tip 2: Pulling Angle

The pulling angle of a muscle-up is different than a pull-up. You are going to lean back and pull towards your hips. Fast. Practice pulling with the false grip at the proper angle. Work up to sets of 5 explosive pulls, or do sets of single reps to concentrate on the concentric pull only. If you lose your false grip at any time during the set, re-adjust or rest briefly before completing the set.

Tip 3: Transition

The transition is the trickiest part. You have to time it properly so that once your ribs or hips approach the bar, you "push down" with your feet to tip your chest over the bar to dip up. If you lose your false grip at any time during the movement you will get stuck on the transition.

Work on these three things and you will be hitting smooth muscle-ups in no time — perfect for building a powerful upper body and for showing off on your IG story. Get after it!


Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.

Who's Registered So Far For 2020 Senior Nationals?

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Senior Nationals are a few weeks away, and registrations are finally starting to pick up. In the last 24 hours, the Sunkist Kids and Titan Mercury registered a bunch of athletes, and these brackets are starting to get deeper. Check out all of the currently registered athletes and their rankings. We used our domestic men's and women's freestyle rankings as well as greco rankings from Timmy Hands at 5 point move.

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Full 195-lb Tournament Lineup Set For Oct. 31st

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All eight competitors for FloWrestling's Oct. 31st tournament have signed the dotted line. Additionally, Macey Kilty's opponent has been announced

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Press release from Virginia Tech athletics

#1 182 Rylan Rogers Releases Preliminary School List

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2019 Ironman and 2020 National Prep champion Rylan Rogers is the undisputed #1 high schooler in the country at 182 lbs. However, #3 at 170 Lenny Pinto is bumping up to take him on at Who’s #1. The two split the two times they wrestled in folkstyle in 2018/2019.

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Manny Rivera Steps Down As CSU Bakersfield Head Coach

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Press release from CSU Bakersfield

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Nathan Tomasello's Greatest Hits: Remembering The Buckeye's Stellar Career

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“Nate was a true gladiator.”

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FRL 554 - Thoughts On U23/Junior World Team Trials, METCALF Ep. 1

554. Thoughts On METCALF Ep. 1

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On episode 554 of FRL, the boys share their thoughts on METCALF Ep. 1, the announcement of U23 Nationals and Junior World Team Trials, and more.

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Ethen Miller Flips From Missouri To Maryland

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Maryland earned their fourth top-100 commitment in the class of 2021 on Tuesday night when #28 Ethan Miller flipped from his home state Missouri Tigers to the Terrapins. 

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Ryan Crookham Out Of Who's #1 Due To Injury

92. New High School And Domestic Rankings

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Yet another injury will deprive wrestling fans of a match at Who's #1. Ryan Crookham, who was slated to take on Nic Bouzakis at 132 lbs, has unfortunately suffered an injury and will not be able to recover in time to wrestle October 3rd.