Demonstration video
Receive your personalized program
Stop training at random.
Get my programGet a program adapted to your goals, level, and available equipment. Reach your goals faster with a structured plan designed just for you.
- Program tailored to your profile
- Guided progression
- Compatible with your equipment
- Structured plan
Our coach prepares your program
Get my programHow to do the burpee muscle-up
Instructions
- Start standing under a pull-up bar.
- Drop into a push-up position and perform a full burpee.
- Explode up from the burpee and jump to the bar with a grip slightly wider than shoulder-width.
- Use momentum to perform a muscle-up by pulling your chest above the bar and transitioning into a dip.
- Push through your arms to finish the dip with your chest above the bar.
- Lower yourself back to the ground under control and repeat.
Technical Tips
- Keep your core tight during the burpee to preserve energy for the jump.
- Use a kip or hip drive to assist the pull-up-to-dip transition.
- Ensure your hands grip the bar securely before initiating the muscle-up.
- Practice strict muscle-ups separately to develop the strength base.
Breathing Tips
- Inhale before lowering into the burpee.
- Exhale forcefully as you jump and initiate the muscle-up.
- Inhale briefly during the transition and exhale at the top of the dip.
Medical restrictions
- Shoulder impingement or instability
- Wrist or elbow tendonitis
- Lower back pain or lumbar disc issues
- Cardiovascular conditions limiting high-intensity training
Description
The Burpee Muscle-Up is an advanced, high-intensity calisthenic movement that combines a full-body aerobic exercise with an upper-body strength skill. This hybrid movement begins with a traditional burpee and transitions into a dynamic muscle-up on a bar, integrating pushing, pulling, jumping, and explosive coordination into one fluid sequence. It is especially popular in CrossFit, functional fitness, and calisthenics disciplines due to its capacity to develop both power and endurance. This exercise challenges cardiovascular conditioning while demanding strong upper-body control and precise timing. Athletes benefit from increased upper-body strength, improved core stability, and enhanced coordination. It also promotes explosive hip extension and reinforces proper bar path mechanics crucial for advanced gymnastic movements. Because of its complexity, the Burpee Muscle-Up is best suited for experienced practitioners with a solid foundation in both burpees and bar muscle-ups.
Read more
Read less
Description
The Burpee Muscle-Up is an advanced, high-intensity calisthenic movement that combines a full-body aerobic exercise with an upper-body strength skill. This hybrid movement begins with a traditional burpee and transitions into a dynamic muscle-up on a bar, integrating pushing, pulling, jumping, and explosive coordination into one fluid sequence. It is especially popular in CrossFit, functional fitness, and calisthenics disciplines due to its capacity to develop both power and endurance. This exercise challenges cardiovascular conditioning while demanding strong upper-body control and precise timing. Athletes benefit from increased upper-body strength, improved core stability, and enhanced coordination. It also promotes explosive hip extension and reinforces proper bar path mechanics crucial for advanced gymnastic movements. Because of its complexity, the Burpee Muscle-Up is best suited for experienced practitioners with a solid foundation in both burpees and bar muscle-ups.
Read more Read lessFAQ
