Kipping Bar Muscle Up, Best Cues & Scaling

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My name is Pamela Gagnon. I am excited to teach you unique ways to improve your gymnastics and bodyweight training, ideal for CrossFit and Calisthenics athletes - IN A WAY YOU WILL UNDERSTAND. This channel is full of drills that break down each skill to build a better foundation to crush your fitness goals. I have taken drills that helped me become a D1Gymnast and re-created them for all levels of athletes who work out in a "box" or gym setting.

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[JohnoO_O_]

I'm getting my head over the bar but can't go anywhere afterwards. Does hand rotation / placement have a baring on this move? and should arms be straight or slightly bent. Can rings / trx movements help?

[stannis]

Getting your head over the bar is a pull-up. The next progression is chest to bar….followed by hips to bar and over to complete the bar muscle. Your arms essentially are not doing the work, as the movement requires decent back strength (lats). What she is demonstrating is actually a “kipping” bar muscle up, which uses a swing and momentum to propel the mid section to the bar. Once there, a standard dip is used to lock the arms. Performing a BMU on the rings is significantly harder as the bar being a “fixed / stationary” apparatus makes it easier to complete the movement. The rings are unstable and require decent core strength to keep the rings stable, as you propel yourself to the dip position (top of the movement). Your arms remain mostly straight as practical but obviously they will bend as your body gets closer to the bar. What’s interesting is the BMU is generally just a gymnast’s way to mount the bar or rings to perform their routine.