Tips To Get Your First Bar Muscle Up ⬆️ WODprep

Trying to get your first bar muscle up? This video is for you! I cover the strength prerequisites that you need to safely work on BMU's - and a variety of drills to help you finally get up and over that bar. Let's get to work!

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WODprep's mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide.

I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.

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[nvanvalin]

I’m 41 years old, 6’0” 185 lbs. I’ve been trying to get bar muscle ups for over a year. I watch your video today and went through the drills and I just did 3 bar muscle ups! I just accomplished in one day what I couldn’t in one year. Thank you for an awesome tutorial!

[aeroluis]

I watched this video 2 days ago, and saw a comment of a person pretty similar to me: 41 years old, 183lb, 6’0 tall. I have been practicing CrossFit for over 5 years, but never achieved even 1 muscle up. I have been watching other videos, never worked. I saw this video 2 days ago and went straight to the gym. I followed each of the Drills, and finally!!! My first muscle up!!! Can’t believe it still. The most important drill for me was the one where you learn to combine the hip pop+pull. That helped a lot. I also recorded my moves with my phone, to identify what I was doing wrong. Thank you so

[TheMdpalmer]

The thing that helped me the most was the first two steps. I was practicing high pullups for at least a year (or two??? I lost track), but could never get a BMU. One day, this past October 2019, after a workout at my local CF gym, they had open gym time and I was practicing hips to bar pullups, basically the first two steps you showed here, only difference is that I did the hip pop to where my hips literally would tap the bar. I did these in singles. One of the coaches and other guys there said, "just do a fast sit up and you have your muscle up". I tried it again and didn't get it, but then another coach said when I jump to the bar to do a semi false-grip (so my knuckles were almost pointing to the ceiling). I went again and it happened so fast... bam! It wasn't effortless, but it felt pretty damn good. I was so happy I can't begin to describe it. I've been trying that for many months and to do that first rep without struggling too hard, in front of people I respected and admired, was priceless. The other thing that helped me is aggressively jumping to the bar in a hollow for that first kip/rep. One of my coaches suggested I do that for kipping toes to bar and it really helps set me up for multiple reps. I also find that the first rep is the toughest one, once you get the first one and start the next one you can generate a lot of momentum from the top of the bar.

[kenberck]

47, 210 lbs. After 2 years of crossfit, I found the double band assist finally got me over the bar with no jumping! Thanks!

[hopeynm]

Got my first muscle up today!! I watched this video the day it went up, but I also did an hour of one-on-one training of drills and attempts with one of the coaches at my gym a couple weeks before that. Biggest thing that helped from my coach was starting a foot or so away from the bar and jumping into a good hollow. From the video, the 'breaking the glass' cue was really helpful for me and I used the jumping muscle ups to help drill in keeping my arms straight as long as possible. In one of your earlier videos on bar muscle ups, you talk about pulling your shoulders back and that also really helped! 5'4" female, 155 lbs (#bignastics), 2.5 years into crossfit with zero gymnastics background. I think the most strict pull-ups in a row I can get is 4 and I can't string together more than 2 CTB. I have a really hard time 'pushing away' from the bar and keeping my kip.

[mattsnextlevelmedia]

Hey guys! I'm 33 6'2" 235lbs. Been following you since I started CrossFit about 14 months ago. Your videos help so much and I got my first bar muscle up today! And 2nd and 3rd! You're the man Ben and everyone at Wodprep. Thank you!

[TheMikeCaddy]

32, 5’9’’, and 170 lbs. I’ve been doing CrossFit for about 1.5 years. I watched and practiced with this video today and was able to do my first bar muscle up and several after . I found the most helpful thing was the final drill with the low bar on the rig to help with the transition and pull. Thank you so much!

[thomasw.]

Thanks a lot for your tips, Ben! I did not believe that I will make it somewhen in this life- but with your help it worked to learn BMU even in the age of 50!

[rwprice]

52 5'7 195 lbs. Just did my first banded muscle-up 3 days ago. Graduated from 2 black bands to red bands yesterday and did 5 unbroken. I think it will only take another day or two to get my first unbanded. Great tips! (Wodprep helped me get my DUs. I did 70 unbroken without trying last week).

[sdhokie]

I'll try these drills, thank you! I don't have a great back bend at the bottom of the kip. What has helped me improve is the alt tip to swing slightly forward, hips extended, reach your toes toward a spot on the ground, then perform the MU from there. Basically a non-kip MU. Hopefully your tips help me pull it all together. Thanks again!

[ipisking]

I’m 37, 164cm, 71kg. I got my first BMU 4 months ago and I can no string 8 of them. What got me there is perfecting my kip (no breaking on the knees). I then transitioned it to straight-leg kipping toes to bar. When I felt like I’m generating enough momentum to sustain volumes of toes to bar, I then tried a banded BMU and it worked. The week after I removed the band and managed to string 2. I then worked on accessory exercises like lat pull downs to work on volume. Then I discovered the magic of identifying the right position before jumping to the bar to use that momentum, use that kinetic energy to generate a big arch with chest forward and legs straight and back, then a really fast snap to hollow, long pull on the bar and a hip pop.

[tonyzuccaro]

Just did my first bar muscleup today. Your video definitely helped. The jumping bar exercise probably helped most. 62.5 years old. 5’11” weight 172. Took me about 5 practice sessions.

[drewfologist]

I came back here after the release of 21.3. I needed a refresher. Thanks.

[abe]

Yes!!! With the simple tip of when to convert my hollow hold position to using the kip I got my first bar muscle uppp 💪
WodPrep has great instructional videos, thanks again and keep it uppp!!! 🙌

[johnmar]

10/10 thanks for your artistic impression. I can do all prerequisite but still working on my first muscle up using your rubber cross band and weight bar pop methods. Stay tune.

[benwarran]

I followed your 3 step and got 3 in one go. I'm 33 185lbs and 6ft 2. Awesome tips and can't wait to get more in a workout!

[mkbeautylounge]

I’ve been doing most of these techniques for the last few months without success. But your final cue of dropping through the box was money! Went through the drills again and then dropped between the box and nailed it first try! Genius! Thank you!

[mgp]

Thank you Ben, justo lo que estaba buscando, saludos desde Argentina

[kriscraws]

your banded v drill was a ballgame changer when stringing multiples together (and making them beautiful too!). i taught it to someone else to fix their chicken wing, and it totally worked. thanks!

highest level of maths would be abstract algebra, real analysis (the math behind calculus), and regression and time series forecasting. the three of them tied. haha

[walterchavez]

I get my first MU!! just adding the box and the head in drill!!
Thank u so much Ben!!!!