The Muscle-up Prerequisite

The muscle-up is the pull-up plus the dip, with a transition in between that makes grown men cry. But the prerequisites are simple:

• 15 strict pull-ups
• 15 strict dips
• A solid false grip
• Willingness to struggle for 10 seconds per rep while learning

Nothing about the prerequisite list involves anything exotic. It’s just foundational strength. Build the base, and the advanced skill becomes possible.

This is true of almost everything in training. Master the fundamentals and advanced movements appear.