High Bar

Bar Kip Progression

In this progression Carl breaks down the kip (or tap swing) on the bar as a lead in to other skills.  It's important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending locally to lose power or cause any stress.

Bar Muscle Up

  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the bar
  • Followed immediately by doing the fastest sit up into a pike position
  • Allow the shoulder to travel over the bar while raising the toes up
  • Done correctly, this should lead you into a bar support

Bar Muscle Up Progression Pt.1

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal.  To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.

Bar Muscle Up Progression Pt.2

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar -- this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar.

Bar Muscle Up Progression Pt.3

In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.

In this video, Carl brings the movement back to the high bar and puts it all together.  Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up.  Remember to keep your toes down to be able to rotate over the bar.  Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.

Bar Pull Up

  • Start in a dead hang position with shoulders hanging glued to your ears
  • Make sure your body is in the hollow body position
  • Initiate movement by pulling your shoulder blades back and down and making your neck long
  • Make sure ribs stay down, abs and butt on
  • Follow through with a pull that will direct your chest toward the bar
  • The movement hits its peak when chin passes the bar, or when chest touches the bar
  • Descend while maintaining hollow body position
  • Movement finishes when you end up in the dead hang starting position

Bar Pull Up Progression

In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it's important to maintain control of your body positions throughout the full range of motion to be progressive.

Blocking Movement for Quality Pull Ups

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Pull Up by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Pull Up.  While this may significantly slow down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency by tightening up the legs and activating the hips in a better position to drive the athletes up to the bar.

Butterfly Pull Up

  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)
  • Follow through by pulling yourself under the bar by maintaining global extension
  • When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you
  • If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

Butterfly Pull Up Progression Pt.1

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill - which means more practice!

In this first video, Carl demonstrates the fundamental differences between the Butterfly and Kipping Pull Up transitions on a low-bar.  With feet still on the ground and relaxed, this set up is a great opportunity to find your optimal body positions for the pull up and the drop.  Note that the head position is now different than what was ideal for the strict and kipping pull up; you will want to look up above the horizon and bar as your body is in global extension during the transition and you may not even see the bar as you pull past it.  The rules for the head position are the same: if you look up at the right time your body will project in global extension to load up properly for the next rep; if you panic to spot the bar or the ground you will likely interrupt the kip and drop prematurely.

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