CrossFit Seminar Staff member James Hobart demonstrates the kipping bar muscle-up. Pull: A strong vertical pull downward is required to get high enough over the top of the rings. Grip: While it can be done without a false grip, it would be “circus trick” level of difficulty, so we suggest using the false grip technique in your strict ring muscle ups. For me to do a bar muscle up I have to start with a really explosive pull-up. So are BAR muscle-ups equivalent to RING muscle-ups on a 1:1 basis? Kipping vs Strict Muscle Up: It’s All About the Transition. The muscle-up is a unique challenge and must be treated as such. First Things First. I can do about 3-4 bar muscle ups and about 4-5 ring. Written by Heather Hippensteel Oh, the bar muscle up. It’s one of my favorite movements! 2013 CrossFit Games champ Sam Briggs does 30 muscle-ups in 3:03. Set up a bar about chest height and use your legs to jump into the muscle-up. For the best ring muscle up tutorial, check out this post.

The technique and progressions outlined here refer to the bar muscle up. If you are trying to get your first bar muscle up, here are some tips to help you get there. Muscle Up Progression Step 1 A: The Strict Chin Up (6-8+ Reps) Before we can think about attempting the muscle up we need to build up a base level of strength in the chin up … Thanks. (If you can't find a low bar, stand on a step or a bench under a high bar.) The Kipping Muscle Up versus the Strict Muscle Up: Which is better? I got solid and consistent strict ring muscle ups way before I got consistent strict bar muscle ups. Tips For Getting Your First Bar Muscle Up! ... (although that is much harder on rings). I presume that the BAR MUs do not work your stabilizers and technique like the RING version, so maybe a 1.5x or 2x multiplier? Strict ring muscle up. The ring pull up and the bar pull up one the face of it seem to be very similar exercises and target the same muscles ( primarily the biceps, lats and core muscles) but there are some key differences when it … For rings I can do a very slow L-sit muscle up (not perfect, but pretty close). The final cue in this bar muscle up progression in order to get up and over that bar is ‘the fast sit-up.’ Think of it this way; if you were wearing a hat while doing your bar muscle up, you want to throw that hat off of your head as you come up and over the bar. The most difficult part of the Strict Muscle-Up is the Transition.
Muscle up comparison matrix. It's helpful to start off with a modified muscle-up. December 21, 2016 by Mike Fitch 1 Comment. Anyone else in the same boat? Now, before you try to attempt this, you should be proficient with kipping pull-ups, kipping chest-to-bar pull-ups, and dips.