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