The Transition (Breaking Through the Sticking Point)

Why This Lesson Matters

The transition is where most people fail. You can pull strong and dip deep, but getting through that middle section — from pull-up to dip — is the hardest part. Mastering the transition is the difference between “almost there” and your first full muscle-up.

Key Cues for the Transition

• Pull HIGH – Aim chest-to-rings or even waist.

• Elbows tight – No flaring; think “train tracks.”

• Lean back – Opens space for chest to come through.

• Drive chest forward – Don’t just pull up, move around the rings.

Transition Drills

1. Jumping Muscle-Ups (Low Rings)

• Set rings at chest height.

• Use legs to jump slightly, then practice the pull + transition + dip.

• Focus on smooth elbows and chest through.

2. Box Ring Muscle-Ups

• Feet on a box in front of you.

• Pull to chest, shoot hips back, drive chest forward.

• Build the exact transition movement without full bodyweight load.

3. Band-Assisted Muscle-Ups

• Use a band under knees or feet.

• Helps lighten load so you can rep transitions cleanly.

Mini Reflection

👉 When you fail a muscle-up, where do you get stuck — can’t pull high enough, elbows flare, or chest won’t come through? That’s your focus point.

Pro Tip

Think “waist pull, chest forward.” If you only pull to shoulders, you’re fighting gravity. Pull higher, and gravity helps you drop into the dip.