Kipping Bar Muscle Up TIPS #crossfit

1. JUMPING INTO HOLLOW
- How you jump into your gymnastics is just as important as the movement. When you jump into a nice hollow it sets you up for success to get into a nice arch which then helps with the movement.

2. TIGHT ARCH
- The tighter your arch the more active you are in your last and core which will help with a more powerful pull and put you in a good position for the movement.

3. DON'T STOP PULLING WITH STRAIGHT ARMS
- The STRAIGHT ARMS are key to the Bar Muscle Up. As soon as you go into your beautiful tight arch think about pulling or pushing down on the bar with straight arms.

4. POP HIPS AGRESSIVELY
- As soon as your eyes are level with the bar POP HIPS agressively while still pushing down on bar with straight arms.
*Another tip would be to REV your hands around the bar as you are turning over!

EXERCISES

✅Hollow Rock Straight Arm Pulldowns
- Beautiful hollow positon
- Pull down with STRAIGHT ARMS while coming back up from Hollow Rock

✅Dual Band Straight Arm Pulldowns w/ Hip Pop
- Shoulders and Heels set on benches
- Pop hips aggressively while pulling down on bands with STRAIGHT ARMS

✅Band & Stick Straight Arm Pulldown w/ Hip Pop
- Same as Dual Band exercise

Looking for some help with your gymnastics?

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#gymnastics #crossfit #crossfitgirls #crossfitgymnastics #muscleups #barmuscleups

[doncorleone]

Could you mind if I ask about when do bar muscle ups, how it could be efficient to drop from the bar for next kipping? I do few reps but not enough...