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A lot is going on when doing bar muscle-ups and I have found it beneficial to teach the technique in slow motion to understand the different parts more clearly.

Ok, let's get into the bar muscle-up technique breakdown.

Initiate your swing. Not swinging enough or swinging too much will both make your muscle-ups harder. THIS amount of swing is the perfect middle ground.

The moment you start to swing back you initiate your first pull from straight arms. I will pause the video because two things are happening here.

The first pull was initiated from straight arms. The second pull is initiated when my elbows are bent around 90 degrees. Pulling from here will give you the second boost.

You then throw your chest over the bar and push up into the dip.

I usually touch the bar on my waist before coming down to have more control. You want to control your descent and make your muscle-ups look almost identical each and every repetition.

I like to grip the bar a little wider than shoulder-width apart. Use a small swing forward. Initiate the first pull with your elbows facing forward when you are about to swing back. Then right about here I initiate the second pull which will give me the extra boost to fly over the bar.

Throw your chest forward using your core muscles. Make sure your hands can rotate effortlessly around the bar beacuse then you don't have to think about what to do with your hands at all. What you have to think about is to throw your chest forward and the transition happens automatically.

Your hands sticking on the bar are one of the reasons you have problems with the transition.

Let's take a look at what to do with your legs during the muscle-up. In the beginning, your legs will go all over the place. But as you get stronger you wont rely on your legs for momentum but. Your legs just follow the rest of your body and the movement becomes cleaner and cleaner.

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