Muscle-up observation sheet
Use with the muscle-up guide. Record a supported version if the full attempt is not controlled. Do not perform an attempt just to complete this sheet. A video observation cannot diagnose a weak muscle or clear you for an unassisted attempt.
Before practice
- My apparatus is designed for this activity, with overhead clearance and a safe way down.
- I can enter and leave the chosen supported position comfortably.
- I have chosen a version: strict bar / kipping bar / strict ring.
Date: ____________________ Practice task: ____________________
Apparatus height and foot/assistance position:
Observe one phase
Mark one main observation. Choose uncertain if the video does not settle it.
| Phase | Observation options |
|---|---|
| Pull | Torso stays below transition position / reaches the area but route is unclear / uncertain |
| Transition | Completes with support / falls away / needs more foot help as reps continue / uncertain |
| Support and press | Can hold and press with chosen assistance / cannot control receiving position / uncertain |
| Ring grip, if relevant | Position holds / hands slip / uncertain |
| Kip, if this is the goal | Controlled swing / increasing uncontrolled swing / uncertain |
What I saw, without guessing its cause:
Question for a coach, if needed:
Set a bounded practice task
Exercise: __________________________________________________
Planned sets/reps: __________________ Rest: __________________
For a strict bar goal with a pulling-height focus, the article suggests two sets of two assisted higher pulls with two to three minutes' rest. Record the torso reference you aim toward; do not add a turnover. For a bar-transition focus, the example is at most three sets of two supported low-bar transitions, with about two minutes' rest or more, only if you can already use that position comfortably. Choose the matching block rather than automatically combining them. These are bar examples; do not transfer their doses automatically to ring or kipping practice.
Torso reference for higher pulls, if applicable: ______________
Completed reps: ____________ Did leg help increase? ___________
Control or comfort changed at:
Next session: same setup / more assistance / less assistance / get setup help
Why: _______________________________________________________
Completing supported transitions does not by itself establish readiness for an unassisted muscle-up. Keep the target version and apparatus the same when comparing practice sessions.