Bar Muscle Up Progressions: A Structured Approach

Introduction

As an experienced coach, I have witnessed a plethora of bar muscle up progressions. Regrettably, many of these are fraught with danger, often relying on bands and boxes while neglecting the establishment of proper skill and strength foundations. This article aims to elucidate the correct foundational movements essential for achieving your first bar muscle up, ensuring a safe and effective process.

Bar Muscle Up Foundation Exercises

Exercise #1: Strict Pull Ups

The strict pull up stands as the preeminent foundational movement for the bar muscle up. Without proficiency in strict pull ups, mastering the bar muscle up will prove arduous.

The development of key muscles, including the latissimus dorsi, trapezius (both upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis, is of paramount importance. This is not only for enhancing strength but also for safeguarding the rotator cuff muscles and the back.

In addition to these muscles, others are engaged, yet these are particularly crucial for the bar muscle up. Avoid the "suicide grip" (thumb on the same side as the fingers) and strive to grip the bar with the thumbs positioned beneath it.

To attain a strict pull up, the following exercises can be incorporated:

• Top - Down Pull Up Negatives with a Box: As strength improves, gradually remove the box.

• Ring Rows

• Pendlay Rows

• Gymnastic Rings In and Outs

• Gymnastic Rings Archers

• Gymnastic Rings Supermans

• Isometric Hold at the Top of the Bar

These exercises can be executed as either pull ups (supinated grip) or chin ups (pronated grip). For comprehensive development, both grips should be practiced. It is imperative to refrain from using bands during any of these movements. These are merely a selection of exercises to foster strength and enable the achievement of a strict pull up.

Once you can perform approximately five to ten consecutive strict pull ups, consider adding a modest amount of weight. Commence with a five - pound addition using a weight belt. This will enhance strength and contribute to achieving greater height in chest - to - bar pull ups.

Exercise #2: Core Strength

Core strength is as vital to the bar muscle up as strict pull ups. The most significant core movements facilitating the bar muscle up are:

• Hollow Body Into a Hollow Rocker

• Arches Into Archer Rocks

• Hollow to Gymnastics Tuck

• Parallette L - Sit: Initially, perform with one leg at a time until both legs can be held in the position.

Exercise #3: The Kipping Pull Up

Subsequently, learning to kip correctly is an essential step on the path to the bar muscle up. Kipping is more of a skill - based movement rather than a strength - dominated one. It demands acute positional body awareness, and the basic skills practiced thus far will begin to yield dividends. For instance, the hollow and arch positions are fundamental skills that translate into the two phases of the kipping motion.

Initiating with the hollow and arch movements on the ground is an ideal starting point. These movements cultivate a kinesthetic sense of the body's spatial orientation.

On numerous occasions, individuals incorrectly use their knees to kip. This improper positioning is evident as the hollow, or "closed," position on the ground does not resemble this form.

The positioning on the ground must be replicated at the bar, signifying that the legs should be tightly together and straight.

In the hollow position, athletes should instinctively feel the activation of the latissimus dorsi. When transitioning to the arch, or "open," position in the kip, it should mirror the superman position on the ground. The hips remain open throughout both phases of the movement, and the legs stay straight.

Once athletes are comfortable with these two positions, they should attempt the full movement on the bar. In the hollow position, the load should be transferred above the bar, i.e., they should pull and propel themselves upward until the chin is above the bar.

During the kip, the athlete's legs must remain straight. Bent knees generate uncontrolled momentum, whereas the kip should be a controlled movement devoid of erratic actions.

Exercise #4: Chest - to - Bar Pull Ups

This is the subsequent progression from the kipping pull up. It is advisable to have around five to ten strict pull ups and approximately ten or more consecutive kipping pull ups.

Athletes should also demonstrate the ability to perform some weighted pull ups. This is a personal recommendation, as each gym may vary in terms of progressive movements and the appropriate timing for advancement.

If an athlete can only pull the bar to the chest, it indicates a lack of sufficient pull - strength for a bar muscle up.

Once an athlete can consistently bring the bar to the xiphoid process while executing a regular kip, they are ready to progress to the next phase. This implies that the athlete should possess a stable kip along with adequate pull strength.

Exercise #5: Box Bar Muscle Ups

The final progression in mastering the bar muscle up involves the use of a box. Similar to a jumping pull up, the athlete mimics a kip on the box and jumps into the correct position for a bar muscle up.

These are more challenging than they seem. The box should be set at a height that requires the athlete to exert strength to pull up and press out during the final stage of the bar muscle up.

This aids in developing motor memory for the athlete, providing an understanding of the precise pulling required to reach a safe press - out position.

As the athlete grows stronger, gradually lower the box until they start from the hang position.

The Special Challenge of the Bar Muscle Up

Surprisingly, the bar muscle up is more demanding than performing a strict muscle up on the rings. The immovable nature of the bar poses a unique challenge, as it requires the athlete to maneuver around it, unlike the rings that can move out of the way. However, the bar muscle up is an attainable and commendable goal.

Mastering the bar muscle up can be challenging but is by no means impossible. The difficulty often stems from deviating from the proper progressions and neglecting to build a suitable foundation.

Failure to follow the progressions can lead to injuries, especially when strength is lacking and explosive kipping is attempted. By adhering to safe progressions, the bar muscle up can be within your reach.

References

1. Low, S., “Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength.” (Lexington: Steven Low, 2012), 499 - 500

2. Baechle, Thomas R and Earle, Roger W., “Essentials of Strength and Conditioning, Third Edition.” (Illinois: Human Kinetics, 2008), 333 - 337

3. Biel, Andrew., “Trail Guide to The Body, Third Edition.” (Colorado: Books of Discovery, 2005), 69 - 90