Streetlifting is a growing sport that combines the best of two worlds: calisthenics (training with your own body weight) and weighted strength training. What makes streetlifting special is that it not only builds strength, but also improves coordination, mobility, and athletic performance. By adding extra weight to your exercises, you achieve faster progress and experience explosive strength gains.
In this blog, we cover the four main streetlifting exercises: the muscle-up, chin-up/pull-up, dip, and squat. We focus on these movements from a streetlifting perspective, with a strong emphasis on the official competition rules.
There are also links to other blog posts where we explain the basics of each exercise and how to properly progress toward mastering these challenging lifts.
Table of contents
streetlifting exercise 1: muscle-up
The muscle-up is perhaps the most iconic exercise in calisthenics. It is an explosive combination of a pull-up and a dip, where strength, technique, and timing are all crucial. In the world of streetlifting, this is often the exercise that takes beginners the longest to master at competition level.
Bar or Ring Muscle-up
In streetlifting competitions, both the bar muscle-up and the ring muscle-up are included. Men are only allowed to perform the bar muscle-up during their competition, while women may choose between the bar and the ring muscle-up. In practice, women often opt for the ring muscle-up.
Streetlifting Competition Rules Muscle-Up
When participating in a streetlifting competition, it is important to know the rules for each exercise thoroughly. If you do not follow these rules, your rep will be disqualified, which would be a shame. Always carefully read the rulebook before entering a competition. The best-known international streetlifting organization is FinalRep, and their rulebook currently serves as the standard at many events.
Start Position
The athlete steps onto the box and takes a pronated grip on the bar. A semi-false grip is allowed, but a full false grip (where the wrist rests over the bar) is prohibited. The elbows must be fully extended, and the body must be free from the box. A slight bend in the knees is permitted as long as the elbows remain at a 180° extension. The athlete waits in a dead hang for the start signal: “Go!”
Execution
After the start signal, the athlete performs an explosive movement, pulling themselves above the bar in one controlled line. The movement is only complete when both arms are fully extended above the bar. Kipping, kicking, or using a “chicken wing” technique (bringing one arm over the bar before the other) is not allowed. Once the lockout is achieved, the end signal “Box!” is given, and the athlete may return to the box.
Important: all movements must be smooth, without any reversal or loss of control.
Common reasons for a no rep:
Fail – the athlete does not get above the bar.
False grip – the wrist or forearm touches the bar (full false grip is not allowed).
Bent arms at the start – unless an anatomical limitation was reported beforehand.
Kipping/kicking – excessive use of hip swing, back extension, or leg kick is not allowed. A minimal, non-explosive movement is permitted if it provides no advantage.
Loss of control – the athlete loses control over the weight or lower body.
Downward motion – the movement reverses downward before reaching the top.
Incomplete lockout – the elbows are not fully extended at the top.
Ignoring signals – starting or ending without the correct signals.
Chicken wing – the athlete brings the elbows over the bar one at a time.
Best streetlifting belt
Best Dip Belt: The most important piece of equipment in streetlifting is the dip belt. You should always train with a belt that is approved for competitions. My favorite belt is from the brand MPDS.
streetlifting exercise 2: pull-up / chin-up
Chin-ups and pull-ups form the foundation of any serious calisthenics and streetlifting routine. Both exercises primarily challenge your back and biceps, but also require significant strength in your shoulders and core to achieve a clean, controlled execution. They are essential for building pure pulling strength and serve as the base for more advanced movements like the muscle-up.
difference between pull-up and chin-up
In the pull event, athletes can choose between a chin-up (supinated grip, palms facing toward you) or a pull-up (pronated grip, palms facing away). Both variations are allowed and can even be switched during the competition. There is no need to declare your chosen grip in advance.
Startpositionpull-up / chin-up
The athlete steps onto the box and grabs the bar with either a pronated (pull-up) or supinated (chin-up) grip. A semi-false grip is allowed. Once the athlete is hanging with fully extended arms (180° elbow angle) and the body is completely free-hanging, the starting position is achieved. Any swinging must come to a complete stop. Upon request, spotters may assist the athlete in coming to a complete stop. Only then will the start signal “Go!” be given.
Execution
After the start signal, the athlete pulls up in a controlled manner. A repetition only counts when the chin clearly rises above the bar in a vertical line. The athlete then lowers back down to the starting position with fully extended arms in a controlled manner. Once this point is reached, the front judge gives the final signal: “Box!”
Note: Kipping, kicking, or using momentum is not allowed. The direction of the movement may also not be reversed halfway through.
Common reasons for a no rep on the pull
Chin not above the bar – the repetition only counts if the chin clearly rises above the bar.
Bent arms at the start – unless anatomical limitations have been reported beforehand.
Kipping or kicking – excessive use of hip swing or leg kick is not allowed.
Downward motion before completion – if the movement turns downward before reaching the highest point.
Use of stretch-shortening cycle – scapula elevation after the start signal is not allowed.
Signal is ignored – repetitions performed outside of the start or end signal are invalid.
streetlifting exercise 3: Dips
The weighted dip is a classic in streetlifting, testing not only your pushing strength but also your control and mobility. During competitions, it is essential that both depth and lockout are clearly visible.
Dip starting position
The athlete climbs into position above the dip bars using the box, achieving a full support position with arms fully extended (180° elbow angle). The hips are almost fully extended. The legs may be bent or straight, as long as the knee angle does not significantly change during the movement. Swinging is not allowed, and spotters may assist the athlete in stabilizing. Once the athlete is fully in position, the start signal “Go!” will be given.
Dip execution
After the signal, the athlete bends the arms until the highest point of the rear shoulder drops below the highest point of the elbow. At the same time, the bottom of the hip belt must be at least level with the dip bars. Once both depth criteria are met, the athlete pushes back up to full arm extension. After full lockout, the judge will signal “Box!”
If depth visibility is in doubt (for example, due to dark clothing), the attempt will be declared invalid.
💡 Tip: wear light or contrasting clothing to ensure depth is clearly visible to the judges. Dark clothing may lead to a no rep in case of doubt.
Common reasons for a no rep on the dip:
Fail – the repetition is not completed with fully extended arms.
Bent arms at the start – unless previously reported due to limited mobility.
Shoulder depth – rear shoulder does not drop below the elbow.
Hip depth – hips are not low enough in relation to the dip bars.
Kipping/kicking – excessive use of hip or leg swing to push upward.
Loss of control – for example, excessive back extension or contact with the box before the final signal.
Downward motion – the movement turns downward before reaching the highest point.
Signal is ignored – starting or finishing without the correct call from the judge.
Elbow sleeves for next level weighted dips
streetlifting exercise 4: squat
The weighted squat is the event in streetlifting where the heaviest weights are lifted, requiring a combination of mobility, technique, and raw strength. During execution, special attention is given to depth, control, and proper posture.
Starting Position
The athlete stands under the barbell, lifts it out of the rack, and steps back in a controlled manner. The feet are firmly planted, and the athlete stands upright with fully extended knees. Both a high bar and low bar position are allowed. Only once the athlete is completely still in this starting position will the front judge give the start signal: “Squat!”
Execution
After the “Squat!” signal, the athlete lowers down until the hip crease drops below the top of the knees. The movement must be smooth and stable, without bouncing or pausing at the bottom. The athlete then pushes back up to the starting position with fully extended knees. Only after the “Rack!” signal may the bar be placed back into the rack.
Important: clear depth is essential. If the judges cannot properly assess it due to clothing or posture, the rep will not count.
💡 Tip: wear tight clothing or a singlet to make hip depth clearly visible. Loose clothing or wrinkles in the pants may lead to a no rep.
Common reasons for a no rep:
Fail – the athlete does not return to a fully upright position with extended knees.
Bent knees at the start – unless previously reported due to limited mobility.
Signal is ignored – starting or finishing without the correct command.
Double movement or fallback during the upward phase – the direction of the movement changes before reaching the highest point.
Insufficient depth – the hip crease does not drop below knee level.
Foot movement – feet unnecessarily move forward, backward, or sideways. Rolling between the forefoot and heel is allowed.
Spotter touches the bar – any assistance from spotters before the final signal invalidates the attempt.
Barbell is dropped or thrown – this results in immediate disqualification and a 2-year ban from participating in FinalRep competitions (unless there is a demonstrable medical necessity).
Streetlifting equipment Squat shoes
Good shoes make a big difference during squats and other streetlifting exercises. For streetlifting, it is important that shoes have a flat, stable sole with maximum grip on any surface. Lightweight shoes also provide more freedom of movement and better control during your lifts.
Instead of traditional weightlifting shoes, grip shoes are a better choice for streetlifting, they offer support without unnecessary cushioning or instability. A great option is the MPDS Streetlifting Shoes. These are specially designed for streetlifting, featuring a firm sole and excellent grip, making them suitable for all four competition events.
Progress with streetlifting
Streetlifting is more than just a form of strength training. It combines elements of strength, coordination, and mobility, offering a structured way to keep progressing physically. The four fundamental exercises – muscle-up, pull-up/chin-up, dip, and squat – form the foundation for progress at every level, from beginner to advanced athlete.
With the right equipment and a consistent training approach, athletes can improve their performance step by step. Technique and patience play a crucial role in this process: they help prevent injuries and ensure sustainable progress. Focused training with attention to execution is essential for moving stronger, more efficiently, and with greater control.
Want to learn more about streetlifting? Check out the following blogs:
