The final cue in this bar muscle up progression in order to get up and over that bar is ‘the fast sit-up.’ Think of it this way; if you were wearing a hat while doing your bar muscle up, you want to throw that hat off of your head as you come up and over the bar. Due to the power that we will require to get us over the bar, it is recommended that you …

This level is dedicated to Muscle Up Progression drills. Band Assisted Muscle-Up Engage your core, and allow that torso to really pivot over the top of the pull-up bar, then locking out your arms at the top. Specifically the false grip and the transition between the top of the pull and bottom of the dip. The technique and progressions outlined here refer to the bar muscle up. These are harder than they sound. Similar to a jumping pull up, the athlete will mimic a kip on a box and jump into the correct position on a bar muscle up. The box should be low enough so the athletes must use strength to pull up and press out on the last bit on the bar muscle up.
Muscle Up Progression Step 1 A: The Strict Chin Up (6-8+ Reps) Before we can think about attempting the muscle up we need to build up a base level of strength in the chin up movement. For the best ring muscle up tutorial, check out this post.

1. The final progression for the bar muscle up is using a box.
Level 1: Muscle Up Progression.

Without proper progressions of muscle up progressions being taught, the below movements alone will likely not improve muscle up specific performance.

You should be able to perform 5 strict pull-ups and 5 strict ring dips before starting this level.

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