u/ElectronicAd1796

If your goal is achieving clean, strict muscle-ups, how should you approach your pull-up training to best support that? Specifically, I’m wondering about scapular positioning throughout the movement.

Do you focus more on maintaining retraction and depression or do you allow some degree of protraction at certain phases to better mimic the transition of a muscle-up? I’ve seen strong arguments for both approaches, but it’s not entirely clear which one has the best carryover to a smooth, strict rep.

Curious what actually worked for you in practice, and what changes made the biggest difference in your progress.