• 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

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.

• 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

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.