Bar Muscle Ups – Crossfit DTH Tampa, FL
Welcome Tampa CrossFitters to Bar Muscle Up’s 101. In this article we will detail what a Bar Muscle Up is, how to do them, and also how to do them efficiently for those looking to improve. Read On!
Let’s Begin!
In the beginning, I would suggest you practice doing pull-ups with an exaggerated range of motion. Instead of stopping when the bar is just under your chin, pull your chin all the way past your upper body/chest. Try to get as far over the bar.. It will be very helpful to you if you practice a modified muscle-up on a bar that is close to chest height so you can use your legs to help jump into it. (If you can’t find a low bar, bring a step or a bench up to a high bar.) This will let you get a feel for the transition from being under the bar to getting on top without having to overcome your full bodyweight.
With a lot of practice, you can learn to rely on your legs less and do most of the work with your upper body. Once you’ve gotten the hang of jumping into it, you’re ready to attempt one. When you are learning to do a muscle-up, it is very important to use your hips and legs to generate a lot of power to get your chest above the bar. Do whatever it takes to get yourself up and over – nobody’s first muscle-up looks perfectly clean. Then, as you begin to gain strength and be more comfortable with the movement pattern, you may begin.
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