No Kip Muscle-up

Why we don’t train kip muscle-ups (using momentum).

If you started training calisthenics, it might be because you have seen impressive moves like the muscle-up and want to be able to do the same.

While some other methods will teach you to do a muscle-up as soon as you can do a few pull-ups and a straight bar dip, at Enso Calisthenics we prefer to guide you on a slower, but more viable path.

It is indeed possible to pull yourself up above the bar with technique and momentum but this causes 2 problems in contradiction with our method.

The first one is that we miss an opportunity to actually build real strength. The real interest of a muscle-up is the ability to pull our body from just under the bar to just above it, thanks to a compound movement of pulling and pushing with arms bent.

The second problem is safety. While you won’t have the strength to perform a strict transition from the muscle-up to the straight bar dip, your arms and joints will still find themselves in the same position if you use momentum. If you slip or don’t use enough momentum, the sudden amount of stress put on your joints will be tremendous and potentially dangerous if you are not properly conditioned.

Our “Muscle-up” tutorial will guide you through the proper progressions to build adequate strength and perform a strict and more rewarding muscle up safely.