The bar muscle up is a high skill gymnastics movement that requires explosive hip power and upper body strength. The following program will progress you through the skill and movement patterns needed to learn the bar muscle up.
7 – 10 Strict Pull-ups
10+ Kipping Pull-ups
10 – 15 Unbroken Dips
3-5 Strict Chest to Bar-Pull ups
If any of the above are unattainable, it is suggested to revisit the Upper Body Strength Program to gain a better foundation before beginning this program.
The following program should be completed 2 days a week for 4 weeks.