Weighted Muscle-up

Instructions

1. 1

   Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.

2. 2

   Engage your core and pull your shoulder blades down and back.

3. 3

   Bend your elbows and pull your chest towards the bar, keeping your body straight.

4. 4

   Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.

5. 5

   Pause at the top of the movement, then slowly lower yourself back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.