Bar Muscle-Up

An advanced bodyweight exercise combining a pull-up and a dip in one fluid motion, requiring significant upper-body strength and coordination.

Instructions

1. Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended.
2. Pull yourself upward explosively, driving your elbows outward to gain momentum.
3. At the top of the pull, rotate your elbows underneath the bar and press your body up and over the bar.
4. Transition into a dip position above the bar with your arms bent at approximately 90 degrees.
5. Press through your hands to straighten your arms and reach lockout position above the bar.
6. Lower yourself back down in reverse, returning to the hanging position.

Tips

• The muscle-up requires explosive pulling strength and timing to transition to the pressing phase.
• Many people benefit from practicing the transition separately before combining both movements.
• Jumping to gain height during initial pull attempts is acceptable for beginners learning the movement.
• Core engagement is crucial for maintaining control during the transition and pressing phases.
• This is an advanced movement; ensure you have proficiency in pull-ups and dips before attempting.