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Bar Muscle-up

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Install a doorway pull-up bar rated for dynamic movements or use a sturdy outdoor playground bar

Heavy-duty pull-up barCrash mat or thick padding

💡 Pro tip: Ensure the bar is high enough that you can fully extend below it and has adequate clearance above for the transition

Gym Setup

Standard pull-up rig or CrossFit rig with bar at appropriate height (typically 7-8 feet)

Safety: Check bar stability before attempting, use chalk for grip, and clear the area below in case of falls during learning phase

💪 Muscles Worked

Latissimus DorsiPectoralsTricepsCoreHip Flexors

⭐ Why This Exercise?

The bar muscle-up develops explosive pulling power, upper body strength, and full-body coordination essential for advanced CrossFit movements. It builds functional strength through the entire range of motion from hanging to support position, improving gymnastics capacity and overall athletic performance.

Make It Easier

Regressions for building up strength

1. Chest-to-Bar Pull-ups

pull-up bar

Builds the high pulling strength needed without the transition component

2. Jumping Bar Muscle-ups

pull-up bar + box or platform

Uses momentum from jump to practice the transition while reducing strength requirement

3. Banded Bar Muscle-ups

pull-up bar + resistance band

Provides assistance through the entire movement to practice technique with reduced load

Make It Harder

Progressions for advanced athletes

1. Strict Bar Muscle-up

pull-up bar

Eliminates kipping momentum, requiring pure strength through the entire movement

2. Weighted Bar Muscle-up

pull-up bar + weight vest or dip belt

Adds external load to increase strength and power demands

3. Bar Muscle-up to Handstand

pull-up bar

Combines muscle-up with additional pressing and balance challenge

↕️ Similar Movements

Ring Muscle-up
Similar movement pattern but requires greater stabilization and different transition mechanics
Kipping Pull-up
Foundational kipping movement that teaches hip drive and rhythm needed for muscle-ups
Bar Dip
Trains the top portion of the muscle-up where you press out above the bar
Toes-to-Bar
Develops core compression and hip flexor strength crucial for the transition phase
High Pull-up
Builds explosive pulling power to get chest and shoulders above bar height

Form Checklist

✓Generate powerful hip extension to create upward momentum
✓Pull bar to hips while leaning back, then aggressively sit up and forward
✓Keep elbows close and rotate wrists over the bar during transition
✓Drive chest forward over the bar as you press to lockout
✓Maintain hollow body tension throughout the movement

Common Mistakes

  • •Pulling straight up instead of back first, making the transition impossible
  • •Not generating enough hip drive and relying only on arm strength
  • •Letting elbows flare out wide during the transition phase
  • •Failing to lean forward aggressively during the sit-up portion
  • •Attempting before having sufficient pulling strength (minimum 10-15 strict pull-ups recommended)

📈 When to Progress

Progress when you can perform 5+ consecutive bar muscle-ups with consistent technique, minimal failed attempts, and controlled descent. You should demonstrate explosive pulling power and smooth transitions without excessive struggle at the top.