The muscle up. Pretty much the divider between basic calisthenics and the advanced. Chances are you seen one before, most fast, some slow, but a very rare sight is a slow muscle up without a false grip. A true achievement of bodyweight strength.

Watch @sobe_barstarzz teach you exactly how to do it. A pure strength move. You slowing pull up and as you are transitioning to the dip position you rotate your wrists.

Some moves to practice
Fat bar muscle ups – gonna help with the no false grip rotation
Perfect form muscle ups – no swing, no kick
Impossible dip – helps the the transition at the top