Bar Muscle-Up
oec:bar-muscle-up
An advanced bodyweight exercise combining an explosive pull-up, dynamic transition, and straight-bar dip to bring the body above the bar.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Muscle-Up, BMU, Bar Muscle Up, Muscle up
How to do it
Setup
- Grasp a sturdy pull-up bar with a full overhand (pronated) grip slightly wider than shoulder-width.
- Hang with arms fully extended and engage your core to keep your body under control.
Movement
- Initiate an explosive pull by driving your elbows down and back, pulling your chest back and around the bar rather than directly vertical.
- As your lower chest reaches bar height, aggressively roll your wrists and shoulders forward over the bar to transition into the bottom of a dip.
- Press through your palms and extend your elbows fully to complete the dip, finishing in a front support position above the bar.
- Lower under control by unlocking the elbows, shifting the shoulders back, and absorbing the descent into a controlled dead hang before the next repetition.
Breathing
Inhale at the bottom, exhale forcefully during the explosive pull and transition, and exhale again as you finish the dip press-out.
Cues
- Pull fast to the hips, not just the chin.
- Throw your chest over the bar at the apex.
- Roll your wrists forward over the top of the bar.
Common faults
- Chicken-winging by rolling one arm over the bar before the other.
- Pull explosively and symmetrically so both shoulders and elbows clear the bar at the exact same instant, avoiding excessive strain on one shoulder.
- Pulling straight up vertically into the bar instead of pulling in an arcing trajectory.
- Direct your pull slightly away and around the bar to clear room for your chest and head to rotate over it.
- Losing wrist position during the transition.
- Use a deep overhand grip and aggressively flex the wrists forward as you reach the top of the pull.
Safety
- Ensure overhead clearance is sufficient so your head does not strike the ceiling during the lockout.
- Develop baseline strength with strict pull-ups, chest-to-bar pull-ups, and straight-bar dips before attempting dynamic muscle-ups.
Muscles
Joints
- Shoulder: Extension, Adduction, Flexion
- Shoulder blade: Depression, Retraction, Downward rotation, Protraction
- Elbow: Flexion, Extension
- Wrist: Flexion, Isometric stabilization
Details
- Movement
- Vertical pull, Vertical push
- Modality
- Calisthenics, Strength, Power
- Mechanics
- compound
- Force
- mixed
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- advanced
- Equipment
- Pull-up bar
- Record
- Repetitions
- Load
- bodyweight, not applicable
Related
Sources
- wger: Muscle up, by arson (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.