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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Tip: Start Leg Day With This Movement
This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts to come.