You need these five foundational movements to get your first bar muscle up - and how to get there without injuring yourself in the process.

Here’s some food for thought from James FitzGerald, the 2007 CrossFit games champion, about what to consider to maximize the next 320 days of training for next year's CrossFit Open.

Build your foundation to ensure that your body can handle the stress of the muscle up.

You've tried everything to get a muscle up. Here's advice that works, works fast, and works well.

At the end of this final week of the challenge, you will achieve one successful tuck pop up.

This week, you will improve on your low forearm pull ups on your way to the full tuck pop up.

This week, you will master multiple forearm pull ups on your way to the full tuck pop up.

Looking for a challenge to launch yourself to the next level? Master this essential, but challenging bodyweight movement.

This week I'm asking you to loosen up your butt muscles, slow your roll, and join in on the strange controversy of the muscle up.

You’ve spent hours doing technique work, playing with bands, and watching progressions. So what are you missing?

Struggling with strict gymnastics movements? The Ring Thing was made for you. This tool helped me obtain my first strict muscle up, and I've received positive feedback from clients, too.

Yes, I’m talking to you with the three-AbMat-scaled, snatch-width grip hand placement, butchered kipping handstand push up.

Welcome to our Virtuosity video series, featuring gymnastics expert Coach Dusty Hyland. This set of eight videos is all you need to build up to the coveted muscle-up.

We spent the last 7 episodes learning all the elements that build into a muscle-up. After practicing and perfecting each one, it's time to put it together and do the entire movement.

Every Sunday we post the "Sunday Seven" so you can quickly see the 7 most popular articles of the week. This week: gender stereotypes, training advice, the power of community, and more!

The transition is where most people struggle in the muscle up. Learn how to properly execute the transition as well as drills you can use to build and strengthen this technique.

One step closer to our muscle-up! This week - learn how to do a perfect dip, with a tight core, proper arm and shoulder position, and good depth.