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Also known as: Slow bar muscle-up.

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Technique

  1. Hang from a bar with a False grip.
  2. Use slow, strict strength to pull your chest over the bar.
  3. Transition smoothly and push into a Support position.

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Form tips

  • Do not use any leg kick or kipping momentum.

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Muscles

Strength

Primary

  • Triceps
  • Back

Secondary

  • Forearms
  • Chest
  • Biceps
  • Shoulders
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Pullup bar
Pullup bar

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension downward
trains stretches

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Progressions

e06g

L-sit muscle-up

Elite

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Regressions

e023

Bar muscle-up

Advanced
e073

No false grip rings muscle-up

Advanced
e0dm

Wide muscle-up

Advanced
e062

Kipping muscle-up

Intermediate
e0qp

Hips-to-bar pullup

Elite
e08y

Rings l-sit muscle-up

Elite
e090

Rings muscle-up

Advanced
e024

Bar typewriter pullup

Elite
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