Bar muscle-up

How to do it

1. Hang from the bar with an overhand grip slightly wider than your shoulders.
2. Build a slight swing and pull explosively, driving your chest to the bar.
3. When your chest reaches bar height, rotate your wrists over the bar.
4. Make the transition from a pull to a push over the bar.
5. Extend your arms at the top and lower under control back to the hang.

Common mistakes

• Pulling weakly and not bringing the chest to the bar
• Using an uncontrolled hip kip
• Dropping fast without braking the descent