A Guide to Bar Muscle-ups

Bar Muscle-up

Banded Bar Muscle-up

Jumping Bar Muscle-up

Burpee Bar Muscle-up

Bar Muscle-up Transition Negative

Bar Muscle-up Jumping Transition

If you don’t yet have a big set of bar muscle-ups, then in workouts you have a choice to make. You can modify the bar muscle-up in a way that will progress your technique forward using exercises like the banded bar muscle-up or the jumping bar muscle-up shown above in the demo videos section. Or, you can modify the exercise to mimic the stimulus by substituting Burpee + C2B Pull-ups or any scaled variation of that. The Burpee C2B Pull-up uses the same muscle groups and forces you into an explosive hip drive like the bar muscle up and so makes for an incredibly substitution.

The foundation of the bar muscle-up is in your kipping pull-up. Check-out the Kipping Pull-up page for drills and tips to boost your power for the bar muscle-up!

There are so many similarities between the bar muscle-up and the ring muscle-up that there is extremely high carry-over once you learn one. The benefit to working on ring muscle-ups first is that the drills are more vast and accessible.