The Breakdown: 3 STEPS TO A BAR MUSCLE UP
We say it all the time – your best starts here. That’s why we’re introducing a new series called The Breakdown, which helps you conquer new moves, challenge your current routine, and take your fitness to the next level.
First up is 3 steps to help you hit that elusive bar muscle up. It’s a move that works the upper body hard, utilizing both pushing and pulling muscles as well as a ton of core. Let’s just say if you’ve never tried it before, get ready for a humbling experience.
Read below for the breakdown, then find a bar and get swinging.
By Alex Turner – IF White Rock
STEP 1: Establish Beat Swing
Create momentum forwards and backwards while hanging from bar.
- From a dead hang position (hanging from the bar with arms fully extended) engage your lats by pulling your shoulders back and down, away from your ears
- Squeeze your glutes, core, and quads to ensure optimal tension(AKA hollow position)
- Push forwards against the bar, bringing your torso backwards, return to dead hang, and pull forwards on the bar, bringing your torso forwards
- Combine these movements to create a swing back and forth, maintaining a tight hollow position
STEP 2: Pull hips as close to bar as possible
- Furthering the range of the beat swing:
- push hard against the bar using your lats which pulls your torso further from the bar
- Let your body return through, into the forwards position (see above);
- simultaneously, aggressively swing your legs forward and extend your hips, pulling your hips as close to the bar as possible
- At the max height of your swing, your body position should be at approximately a 45 degree angle
STEP 3: Pull the bar to your stomach
- At the top of your swing, your hips should be close to the bar, at this point, pull HARD into your stomach
- You should now have the bar against your body at about mid torso, proceed to press up into a locked out position to complete the muscle up!