Bar Muscle Up Breakdown: Hit These Key Positions!

Oftentimes, when people start learning bar muscle ups, it turns into a big chest to bar pull-up. This is because they're thinking of it as a pulling movement, when in reality we want to be doing a lot more pushing! Watch the video to find out what I mean...

Hit the 5 key steps of this advanced movement to start your BMU journey today!

00:00 Intro
01:14 Key 1: Body behind the bar
01:33 Key 2: Big hollow, big arch
01:58 Key 3: Hollow, arch and lever
03:17 Key 4: The pop and pull
05:27 Key 5: The transition
07:35 Free Guide
07:48 Bar muscle up mastery

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[ddettloff]

Watched this, this morning. Did all these drills at lunch time, didn’t get one. Right before 24.3 got my first one! These drills are the real deal!

[rachelkirchmeyer]

Your videos helped so much. I watched them so many times and after a year of work I got my first one the night before the last week of the open! Thank you so much for your coaching. Tucking my knees and the biggest sit up ever finally got me there.

[randomname]

This whole time I was trying to pull myself up and not getting anywhere. I'm going to have to try these tips.

[jac]

Hit 3 unbroken double purple banded mu's today.. getting closer!

[JeffGater-sr]

Hi Ben, Many thanks for your tips on doing double-under jump ropes and chest-to-bar pullups one at a time. I qualified for the quarter finals this year, albeit I turned 65 and the competition field was reduced to about 1, 950 men. I have not given up on double-under jump ropes but my knees are shot and I am unable to "jump higher, " as my coaches often bark at me. I still believe I can do double-under jumps but learning the rope timing with my limited jump height makes me exhausted quickly.
I am able to get 2-3 chest-to-bar pullups in a row, and I credit that success to your step-by-step training. My next goal is to get a bar muscle up. I believe I have the strength, but the coordination eludes me. I did not start CrossFit until I was 58, over weight and easily ran out of energy in most everyday tasks that required lifting or muscle. So I am not your "gifted athlete." I will persevere and hopefully write to you of my progress.
Sincerely, Jeff Gater

[ritzke]

That was good. I learned that a good KIP is necessary for a bar muscle up and arms need to work like a lat push down. I had been pulling myself straight up and chicken winging over the bar. Looked really sad. This will help get me there.

[grish]

The swing is bad. Can it be done without rocking?

[s.r.creations]

Plz do next video of how to increase chinnups plz plz plz plz plz