Bar Muscle Up Progression Pt.3

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In this series Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.
In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.
Special thanks to CrossFit Berloga (crossfitberloga.com) for the Russian closed caption transcription!
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[@IDKgraffiticrew]

This is by far the absolute best tutorial on a muscle up!

[@singcheongyip738]

can't agreed more

[@iamcarlpaoli]

That kip is the same kip swing as a Kipping Pull Up. The difference is a bigger kip (use of hips), and aiming to pull the bar to your ribs and cue to pull your elbows back as fast and hard as you can, as opposed to just trying to pull your head and chest up over the bar.

[@peaceinafghanistan]

I love how you make it look so easy.

[@IDKgraffiticrew]

I am a bar brother and have watched their tutorial, but this helps a lot!!! Thanks so much!!! :D

[@BrooxFit]

Definitely going to try this with my athletes (when they are ready of course)

[@malloryshinneman4652]

Naturally, we have a stronger pull with one arm vs. the other. By working on the drills from Carl's part 1 video you can learn to pull equally with both arms by pulling the elbows back. I have the same problem!

[@mariaconstanzaceriani8073]

Por favor pongan subtítulos en español de estos videos. Son los mejores que vi!!!

[@maximilianovalero9051]

Carl: antes que nada quiero agradecerte y felicitarte por los tutoriales, la verdad me han sido de mucha utilidad. Queria hacerte una consulta: estoy haciendo bastante bien los bar mup pero no tengo muy claro como realizar la 2da repetición, osea pierdo el kipping cuando bajo desde la 1ra repetición. No se si empujar la barra cuando bajo y en que momento hacerlo. Tengo problemas con la continuidad del movimiento luego de la primera subida. Me podrías dar una mano con esto? Gracias!!!

[@rzLLAMAS]

Genial esa serie de los muscleups, no la tendras en español? :D :D

[@dirtbagclimber123]

hi Carl I've been learning to do muscle ups for a while now and I can do them fairly well but I continue to try to improve I've been looking at the difference between calisthenics and what they teach and Crossfit bar muscle ups and I noticed a significant difference in the approaches especially around the kip was wondering what your thoughts and comments were all these differences. for example in calisthenics they say you should not have any arch in your back. also and calisthenics they will do more of the knees to chest movement as opposed to a hip Drive or sometimes just an L sit

[@iamcarlpaoli]

Thank you!

[@tylerdalton1689]

Is this assuming you have the strength or do u build up the strength in the first 2 progressions?

[@Masamsh.96]

You are the best.

[@iamcarlpaoli]

indeed!

[@richardc8155]

Title of video should read Kipping Bar Muscle up not Muscle Up. As Carl says with that big hip swing you don’t need that much strength. If you want to get stronger or achieve a full muscle up then try not to do a hip swing and lean back - do a kip with the knees not the hips. When you can kip with knees to get on the bar you will then have the basic strength required to begin to eliminate the knee kip and achieve a true muscle up requiring explosive strength from back and arms.

[@justakidify]

what's GHD as said on 0:54? What does it stand for?

[@CrossFitDHMDurham]

AJ GHD is Glute Ham Developer

[@crossfitlimby]

But to get that momentum going, you need that global strength to initiate it and keep it going

[@primalrevolution3902]

I'm extremely disappointed that the tutorial is focused on a muscle up missing out the main component of the exercise - the strength to do it! Didn't expect that from Mr Paoli! :/

[@wojtekimbier]

To be fair: this is meant to show how you learn a muscle up. You then build strength not to kip as much by practicing. I know plenty of people who can do many high clean pullups and low bar dips (clearly enough strength) but can't do a muscle up because it's not the simplest of skills

[@wojtekimbier]

He just assumes you have the strength already

[@crossfitlimby]

It's like he's using a pull up band...but he's not :|