Let's breakdown the anatomy of the bar muscle up.

Remember BMU's are different than a chest-to-bar pull-up and as you'll see has more in common with kipping toes to bar.

To start a bar muscle up, we want to -

1. Jump into the bar with a tight hollow body position. Done right, this will give you momentum you need to power up the start of the movement.

2. Pass under the bar ending in a strong, tight arched position.

3. From the arch, snap the hips back to the bar and engage the lats by pulling down on the bar with straight arms and you'll "lever back"

4. As you begin to elevate, now it's time to open you hip with a quick "hip pop". This sudden thrust to the bar will shoot you up towards the bar.

5. As you rise, initiate a quick pull with your arms which will set-up the transition. To finish, flick your hands around the bar while sending your head and shoulders over the bar, catching yourself in a bar dip position. From here, simply press out to finish the rep.

---

Get WODprep's full 8-week Bar Muscle Up Program
Bar Muscle Up Mastery
Guaranteed to help PR your bar muscle ups or you can get every penny back!
Sign me up for Bar Muscle Up Mastery!

---

Save over $3000 by joining WODprep Academy!
Instant access to over +25 courses (including Bar Muscle Up Mastery)) and every future course we put out!
I'm ready to join WODprep Academy!