Bar Muscle-Up

Set-up

• Hang from a pull-up bar with an overhand grip about shoulder-width apart.
• Start from a still hang with your legs together.

How to do it

1. Use a controlled kip swing to build momentum, as for a kipping pull-up.
2. Pull the bar explosively towards your hips while driving your hips up to the bar.
3. As your chest passes the bar, turn your wrists over and push down to straight arms above it.
4. Lower yourself back to a hang under control.

Coaching cues

• Think of pulling the bar to your hips, not your chin.
• Get your chest over the bar quickly in the transition.

Common mistakes

• Pulling too close to the bar and getting stuck underneath it.
• Swinging one arm over at a time.

Safety

• Only attempt it once you can do at least 10 strict pull-ups and 10 strict dips, and learn it with a coach.