The Hefesto combines muscle-up and front lever for advanced bar skills.
High Pull-Ups
Pull to chest, not chin. 3×5-8. Builds explosive pulling power.
Slow Muscle-Ups
3-5 second transitions. 3×3-5. Builds control and strength.
Hefesto Prep
Muscle-up to front lever hold. 3×2-3 reps.
Conclusion
Hefesto requires 10+ muscle-ups and 10+ second front lever. Master both first.
