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Exercises Movements, technique & proper execution

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Old 10-22-2007, 11:26 AM   #1
Jay Nel
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Bar Muscle Ups

I have the concept of muscle ups down with the rings but unfortunatley I don't have any rings to try them. I've come across bar muscle ups but have no idea how they are performed or what the setup is. Anyone have any video or insight on these. I would only be able to try them at my big box gym.
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Old 10-22-2007, 11:32 AM   #2
Leonid Soubbotine
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Re: Bar Muscle Ups

If you know how to kip - then attempt max height kipping pullups for singles.

And work on jumping bar muscle up. Get them steppers and lower it as you get stronger. Both approaches work very well. Combined - even better.

Here's a picture - sequence of a bar muscle up (kip to support to be exact.)
http://www.crossfitevolution.com/Success/justiceMU.jpg wfs
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Old 10-22-2007, 11:54 AM   #3
Jay Nel
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Re: Bar Muscle Ups

Those look tough. Haven't got the kip form yet, haven't been practicing either, probably because if I swing to much I'll smash all the mirrors in the gym. I'll need a little bit of room to do the bar MU's. I'll give them a shot. Thanks.
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Old 10-22-2007, 12:25 PM   #4
Brian De Mio
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Re: Bar Muscle Ups

Another good way to get kicked out of the gym heh...
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Old 10-22-2007, 12:40 PM   #5
Jason Hopper
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Re: Bar Muscle Ups

i have yet to master these as well. cant seem to explode high enough past the bar.
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Old 10-22-2007, 12:49 PM   #6
Brandon Oto
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Re: Bar Muscle Ups

This is more for deadhangs, but I find it hugely easier to do these with the false grip that Beastskills advocates: http://www.beastskills.com/barfalsegrip.jpg (wfs)

You can do it with a "regular" false grip -- full hand contact, just **** your wrists up at an angle -- but unless you have a highly knurled bar and excellent grip, it's extremely difficult to keep them from rotating into a pullup grip when you weight it.

If you kip, you can flip the grip around at the transition, but it's still easier to start out properly.
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Old 10-22-2007, 01:06 PM   #7
Lincoln Brigham
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Re: Bar Muscle Ups

Muscle Up on a fat bar with a big kip:
BarMuscleUp.mov
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Old 10-22-2007, 01:15 PM   #8
Jeff Northrop
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Re: Bar Muscle Ups

Ah Lincoln why must you make everything look so easy!

I was able to recently get my first bar muscle up and two things really helped me.

1. The false grip. Not like the picture on beastskills as I have some agressive knurling on the bar at my gym, but basically make sure the base of your palm is in contact with the bar.

2. Focus on getting my elbows up. The transition was tricky for me even with enough height. Paying attention to getting my elbows up and over the bar (and into the dip postion) sealed the deal for me.

Keep trying, it'll come.
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Old 10-22-2007, 01:49 PM   #9
Steven Low
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Re: Bar Muscle Ups

Here's some deadhang L-muscle ups if you're curious on how to do them. L makes it easier than straight hang.

wfs:
http://wam.umd.edu/~slow/10lmu.avi
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Old 10-22-2007, 02:12 PM   #10
Jesse Emers
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Re: Bar Muscle Ups

Some problems that I had:
-My grip was a little too wide
-When pulling up to the transition, I wasnt keeping my body close enough to the bar (was kinda swinging myself out like I do on regular pullups)
-Strength. I wasnt strong enough to pull my body weight up through the transition (crossfit with their crazy pullup #s helped with that)

One day, last week actually, I tried and succeeded at a bar muscle up. The next day I was able to do 3 in a row and it seemed like they became SO much easier. I think it takes a long time to develop the strength, but once you get it, the learning curve skyrockets. Also, false grip was a must.

*Also, I havent had access to a bar where I would be able to kip, so I have never learned how to kip. I heard if you can kip, then bar muscle ups can be easier to learn. In my opinion, kipping takes away the impressiveness of the movement.

Last edited by Jesse Emers; 10-22-2007 at 02:19 PM..
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