Bar or rings. Your first strict muscle-up.

The muscle-up isn't a strength move — it's a skill stack. This guide breaks it into the exact components, in the exact order they need to be built.

What's inside

• 12-week muscle-up progression

• Bar and ring variants

• Transition drills with video cues

• Pulling and pressing strength benchmarks

• False grip, kipping, and strict pathways

Who it's for

Lifters with solid pull-ups, ready for the next chapter.

What you walk away with

Your first clean strict muscle-up — and the strength behind it.