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A 5 Step Progression to the Bar Muscle Up

As a mentor, I have seen so numerous versions of bar muscle up progressions. A lot of I have seen are particularly dangerous and include bands, boxes, and a absence of appropriate skill and energy foundations.


This post is likely to reveal the appropriate foundational actions to get your very first bar muscle up – and how to get that very first bar muscle up devoid of injuring by yourself in the process.



Bar Muscle mass Up Basis Workout #one: Strict Pull Ups


The selection just one foundational motion for the bar muscle up is the rigorous pull up. If you never have a rigorous pull up, a bar muscle up will be tough to achieve.


Advancement of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres insignificant, and subscapularis are important, not just for energy, but also for defense of the rotator cuff muscle mass and back again.


You will do the job other muscle mass as well, but these are especially important to the purpose to bar muscle up. Practice not employing the suicide grip (thumb on exact same side as your fingers) and endeavor to grip the bar with the thumbs less than the bar.


To get a rigorous pull up you can do the pursuing exercise routines:


  • Top Down Pull Up Negatives with a Box (get rid of box as you get more robust)
  • Ring Rows
  • Pendlay Rows
  • Gymnastic Rings In and Outs
  • Gymnastic Rings Archers
  • Gymnastic Rings Supermans
  • Isometric Keep at the Top of the Bar


All exercise routines can be performed as either pull ups (supinated grip) or chin ups (pronated grip). To be well rounded, you need to do both. But, make sure you, never use any bands on any of these actions. These are just a handful of exercise routines that you can do to make energy and get a rigorous pull up.


After you have all around 5 to ten unbroken rigorous pull ups, see if you can insert a tiny bit of excess weight.


Use a excess weight belt and insert 5 pounds to start. This will assistance you get more robust and develop top when you get to chest to bar pull ups.



Bar Muscle mass Up Basis Workout #2: Main Energy

Not only is the rigorous pull up important to the bar muscle up, but so is main energy. The most important main actions that assistance with the true bar muscle up motion are:


  • Hollow Body Into a Hollow Rocker
  • Arches Into Archer Rocks
  • Hollow to Gymnastics Tuck
  • Parallette L-Sit (just one leg at a time until you can do both)


Bar Muscle mass Up Basis Workout #2: The Kipping Pull Up

Following on your journey to the bar muscle up is mastering how to kip effectively. Kipping is a lot more of a skill than a energy motion. It involves great positional body awareness and some of the basic skills you’ve been practising up to this issue will start to pay off. For example, the hollow and arch are examples of basic skills that translate into the two phases of the kipping motion.


Undertaking the hollow and arch on the ground is an amazing put to start. These actions make a kinesthetic awareness of in which the body is in space.


A lot of occasions men and women will use their knees to in buy to kip, but this is not appropriate positioning, and it’s obvious mainly because the hollow, or “closed,” placement does not glimpse like this on the ground.


The exact same positioning from the ground desires to translate at the bar, which implies the legs are alongside one another tight and straight.


Athletes need to quickly experience latissimus dorsi activation in the hollow placement. When the athlete switches to the arch, or “open,” placement in the kip it appears to be like the superman placement on the ground. The hips are open up in both phases of the motion. The legs are straight throughout.



As soon as the athlete feels relaxed with these two positions, have them test the complete motion on the bar.


This implies at the hollow placement the load is transferred higher than the bar, or in other phrases, they pull and propel them selves up and get their chin higher than the bar.


The athlete’s legs need to continue to be straight all through the kip. When the knees are bent it results in uncontrolled momentum. The kip need to be a managed motion devoid of any outrageous motion.


Bar Muscle mass Up Basis Workout #4: Chest-to-Bar Pull Ups

A 5 Step Progression to the Bar Muscle Up - Fitness, muscle up, Gymnastics, bodyweight, bar muscle up


This is the future development from the kipping pull up. I suggest owning all around 5 to ten rigorous pull ups, and all around ten or a lot more unbroken kipping pull ups.


The athlete need to have the skill to do some weighted pull ups. This is my personal private recommendation and each individual gym is diverse in regards to progressive actions and when to go forward.


If the athlete is pulling ideal to the chest, this implies the athlete does not have the pull-energy to get a bar muscle up.


As soon as the athlete can get the bar to the xiphoid process, that is when he or she is prepared to go on into the future period.


I suggest the athlete have the skill to hit the xiphoid process regularly while employing a normal kip. This implies the athlete need to have a solid kip, but also have pull energy.


Bar Muscle mass Up Basis Workout #5: Box Bar Muscle mass Ups

The closing development for the bar muscle up is employing a box. Related to a leaping pull up, the athlete will mimic a kip on a box and jump into the suitable placement on a bar muscle up.


These are tougher than they seem. The box need to be minimal more than enough so the athletes ought to use energy to pull up and push out on the final bit on the bar muscle up.


This will assistance make motor memory for the athletes and give them an plan of in which they need to pull in buy to get into a safe placement at the push out.


As athletes receives more robust, lower the box until they are beginning in the hang placement.


The Special Problem of the Bar Muscle mass Up

The bar muscle up is essentially tougher than carrying out a rigorous muscle up on the rings. The bar is a non-transferring object, which can make it particularly tough for the athlete to get into the placement to push out.


Compared with the rings, which can go out of the athlete’s way, the bar involves the athlete go all around it. But I have seen the bar muscle up performed and it’s an fantastic purpose.



Bar muscle ups can be tough to learn, but not impossible. What will make bar muscle mass up tough is when you make a decision not to adhere to the appropriate progressions and make the suitable basis.


If you do not go through the progressions, injuries can arise mainly because you are missing in energy and carrying out explosive kipping.


Adhere to safe progressions and the bar muscle up will be in your foreseeable future.



one. Low, S., “Conquering Gravity: A Systematic Solution to Gymnastics and Bodyweight Energy.” (Lexington: Steven Low, 2012), 499-500

2. Baechle, Thomas R and Earle, Roger W., “Essentials of Energy and Conditioning, Third Edition.” (Illinois: Human Kinetics, 2008), 333-337

3. Biel, Andrew., “Trail Guide to The Body, Third Edition.” (Colorado: Publications of Discovery, 2005), 69-90