The muscle-up is a rare beast – an upper-body exercise that requires both pulling and pushing power and phenomenal core strength to boot.
Those unfamiliar with the move say it's just a pull-up combined with a dip, but a muscle-up is much more than that. It's an unparalleled assault to the upper body, and you have to be strong just to do one.
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Here are some simple tweaks to take a few basic exercises to a whole new level of muscle-building awesomeness.
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.
Here's how to activate your glutes and increase performance in all your lower-body work, even sprints.