Bar Muscle-Up Progressions

Common Bar Muscle-Up Progressions for CrossFit

The Bar Muscle-Up (BMU) is a performed differently than a pull-up.

The pull-up is performed with a vertical movement, up and down, where the bar muscle-up is performed with momentum moving forwards and backwards; with the backwards movement snapping back hard enough to throw the body over the bar.

Common CrossFit Gymnastics Progressions to Get Your First Bar Muscle Up

To master the bar muscle-up, one must first master:

  • the hollow body position on the floor and while hanging
  • the tight arch position on the floor and while hanging

Then progress into moving on the bar with the following:

  • the swing, starting behind the bar (to create a horizontal movement),
  • jumping to a hollow position,
  • pushing the heels behind you once reaching the end of the swing, and
  • snapping back into a hollow when swing backwards again.

Just remember to hit that “ninja position.” If done properly, the athlete can practice this drill with straight arms and be able to get their head higher than the bar.

Putting Bar Muscle Up Drills to Practice

Most athletes begin their transition too early and can’t bring their torso in the bar, this results in the “chicken wing.”

To practice the transition properly, the athlete can pull a banded PVC from above to their chest (see video below), and practice shifting their elbows and wrists over over the bar.

This transition drill, combined with the straight arm swing (with the head over the bar on the back swing), will create the patience and timing needed to master the bar muscle-up!

Learn More Bar Muscle-Up Progressions at Salus in Middletown NJ

Want more individualized gymnastics drills? We know you do!

Reach out to info@salusnj.com to learn more about private coaching to practice those bar muscle ups and other challenging exercises like toes to bar, kipping pullups, and butterfly pullups.

Open Prep Clinics with Steven Gluckstein

Pullups | Toes to Bar | Ring & Bar Muscle Ups

Through expert coaching and video analysis, learn the movement breakdowns, proper gymnastics progressions and positions and efficiency for these skill movements.

These mini open prep clinics with Coach Steven Gluckstein are a great way to, you guessed it, refine those skills for the open! Choose one, two or all three!

Open Prep Clinics Sunday, February 17

Times

  • Clinic 1 Pull-ups at 10:30-12
  • Clinic 2 Toes to Bar at 12:15-1:15
  • Clinic 3 Ring Muscle Up/Bar Muscle Up at 1:30-3

Cost

  • Pull-ups  ($40)
  • Toes to Bar ($25)
  • Ring Muscle Up/Bar Muscle Up  ($40)

Coach

Coach Steven Gluckstein

Where

Crossft Salus

547 Route 35, Middletown, NJ

What

Hands on Open Prep Clinics for the Pull up, Toes to Bar and Muscle Up exercises. Theses mini clinics will include movement breakdowns, proper gymnastics progressions and positions, video analysis, MU connection efficiency, and spotting.

Who

For beginners to advanced CF competitors.

Also open to teens!!

How to Sign Up

Make your purchase online. Once complete, you will need to reserve for the session they bought via Wodify.


Sign me up!


Can’t Make That Date/Time?

Never fear! You can schedule your own PRIVATE session with Coach Steven! Half hour and hour sessions available.

Make the purchase online and then contact him directly to schedule your session (stevengluckstein@gmail.com).

Your Coach and Olympian, Steven Gluckstein

Steven Gluckstein is an Olympic trampoline-gymnast raised in Atlantic Highlands, NJ. Gluckstein started gymnastics at the age of 10 and competed for the first time on an international level at age 13. He won his first National Championships in 2003 and holds a total of 15 National titles. In 2009 Gluckstein and his synchro teammate Logan Dooley won America’s first Gold medal at a World Cup. They went on to be ranked number one in the world in 2010. Steven has competed at 5 World Championships and qualified USA into the Olympic Games in 2012. He competed in the London Olympic Games in August of 2012. When he’s not training, Gluckstein coaches gymnastics of all ages. He has over a decade of experience coaching and has produced numerous national champions.

Steven was introduced to CrossFit by coaches Gino and Angela Salveo in 2013 and quickly became attracted to the sport and its community. As member of team Power Monkey Fitness, his goal is to spread the sport of gymnastics to everyone in the fitness community. We’re lucky to have him be a part of the CrossFit Salus Coaching staff!

Muscle Up Clinic with Steven Gluckstein

Hands-on Muscle Up Clinic

Through expert coaching and video analysis, learn the movement breakdowns of a muscle up, proper gymnastics progressions and positions, muscle up connection efficiency and spotting tips.

This one-time 90-minute clinic is for beginners as well as advanced CrossFit competitors. Sign up now!

Date

Friday, August 14th

Time

6-7:30pm

Cost

$30 Salus members.  $40 members from other CrossFit boxes.

Coach

Coach Steven Gluckstein

Where

Crossft Salus

What

Hands on Muscle-Up Clinic. (Movement breakdowns, proper gymnastics progressions and positions, video analysis, MU connection efficiency, and spotting)

Who

For beginners to advanced CF competitors

Sign me up!

Muscle Up Clinic

 

Your Coach and Olympian, Steven Gluckstein

Steven Gluckstein is an Olympic trampoline-gymnast raised in Atlantic Highlands, NJ. Gluckstein started gymnastics at the age of 10 and competed for the first time on an international level at age 13. He won his first National Championships in 2003 and holds a total of 15 National titles. In 2009 Gluckstein and his synchro teammate Logan Dooley won America’s first Gold medal at a World Cup. They went on to be ranked number one in the world in 2010. Steven has competed at 5 World Championships and qualified USA into the Olympic Games in 2012. He competed in the London Olympic Games in August of 2012. When he’s not training, Gluckstein coaches gymnastics of all ages. He has a decade of experience coaching and has produced numerous national champions.

Steven was introduced to CrossFit by coaches Gino and Angela Salveo in 2013 and quickly became attracted to the sport and its community. As member of team Power Monkey Fitness, his goal is to spread the sport of gymnastics to everyone in the fitness community.

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steveng