Weighted Muscle Up

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

Engage your core and pull your body up towards the bar, leading with your chest.

As you reach the top of the movement, transition your grip so that your palms are facing towards you.

Continue pulling yourself up until your chest reaches the bar, then pause for a moment.

Slowly lower yourself back down to the starting position, maintaining control throughout the movement.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Weighted Muscle Up loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Attempting this exercise before building sufficient base strength and control — it has a low margin for error, so technique breakdown under fatigue is a common cause of injury.