Get Your First Muscle Up
Why This Lesson Matters
Now that you’ve started hitting muscle-up attempts, it’s time to think long-term. Do you want strict strength, higher-rep kipping skills, or both? Knowing the difference and how to train smart will keep your shoulders healthy and your progress consistent for years.
Strict vs. Kipping
Strict Muscle-Ups
✅ Build real strength.
✅ Lower risk of injury.
✅ Transfer to other skills.
❌ Fewer reps, harder to learn.
Kipping Muscle-Ups
✅ More reps for workouts (e.g. CrossFit).
✅ Useful for endurance challenges.
❌ Risk of injury if done without strict base.
❌ Relies heavily on momentum.
💡 Rule of thumb: Master strict first, then add kipping if your sport demands it.
Training Strategy for Longevity
Frequency: 2x/week is the sweet spot — enough stimulus, not too much fatigue.
Volume: Low reps, high focus. Aim for quality over quantity.
Progression: Once you own 3–5 strict muscle-ups, then layer in kipping for endurance if you want.
Support Work: Keep training dips, pull-ups, and false grip holds forever — they maintain your base.
Mini Reflection
👉 Do you want to chase strict mastery, kipping capacity, or a mix of both? Write it down — that choice shapes your training.
Pro Tip
Think long-term shoulders. If you can’t do 5 strict dips and 5 strict pull-ups, your body isn’t ready for high-volume kipping. Build the base first.
Next Step / CTA
📥 Download: Muscle-Up Training Plan Template (PDF).
🎥 Watch the strict vs. kipping comparison video, then map out your next 4 weeks of practice using the template.