Pull ups are a tricky bodyweight exercise that not everyone can do. Bar muscle ups, even more so.
Whether you’re just starting your bar muscle up journey or have been at it for a while but feel stuck, here are some top timing tips from CrossFit athlete and Ganbaru Coach Harriet Roberts as she shared in an Instagram post here.
1. Start in a hollow swing
The starting position is here to set you up for success. Focus on creating tension and length in your hollow swing.
2. Hold hollow swing for as long as possible
Instead of moving directly into your second position, a superman, you want to hold your hollow swing for as long as possible.
3. Delayed opening into superman
When you’re past the bar, you can move into a delayed open into a superman.
4. Straight arm pull
This is followed by your straight arm pull as you fully dig into the bar and push down through your lats. Keep a hollow shape here as you feel the momentum push you behind the bar.
5. Knees to chest
As you push down, you simultaneously do a strong knee drive. Think of bringing your knees to your chest as aggressively as possible.
6. Momentum to lock out
The strong drive gives you momentum to complete the swing and lock out.
Time to practice each drill step-by-step, then string them all together!
Need more help?
You can explore Harriet’s CrossFit programs Resilient and Engine, or explore coach Anna’s gymnastics programs here.
Try Ganbaru Method for free today. Sign up for our 7-day free trial here.