Bar Muscle-Up
From hanging below the bar to supporting yourself above it, in one movement. For many athletes the bar muscle-up is the skill they work towards for a long time.
Strength is the base, but the transition is the key. The moment you switch from pulling to pushing decides whether it works.
How to do it
- Hang from the bar with a firm grip, slightly wider than shoulder-width
- Build a powerful kip: chest through, legs back
- Drive your hips explosively to the bar and pull the bar towards you
- Tip your upper body over the bar into support
- Press out until your arms are straight above the bar
Your hips bring you to the bar, your arms finish the transition. Pull only and you will not get over.
Common mistakes
- Too little hip drive. Without the explosion you will not get high enough.
- Bending your arms too early. The power of the kip is lost.
- One arm over the bar first. A chicken wing is a no-rep and loads your shoulder.
- No lockout at the top. The rep only counts with straight arms.
- Rushing into sets. Build clean single reps first.
Train for it
Train in gear that moves with you. Shop the collection.