Master the strict bar muscle-up with this detailed gymnastics progression guide! Unlike kipping muscle-ups, the strict variation builds pure strength, control, and proper mechanics, making it an essential skill for gymnasts, calisthenics athletes, and anyone looking to improve upper body power.
What You’ll Learn:
✅ Key muscle activation & technique breakdown
✅ Strength progressions for beginners to advanced
✅ Common mistakes & how to fix them
✅ Drills to improve pull-up strength & transition efficiency
This video will take you step-by-step through the proper mechanics of the strict bar muscle-up, from foundational drills to full execution. Whether you’re just starting or refining your technique, this progression will help you develop strength, coordination, and flawless execution.
Chapters
00:00 Intro
00:29 Theory - Lat pull-up vs Biceps pull-up
20:04 Theory - Pendulum principle
37:07 Drill 1 - Pull-ups
40:09 Drill 2 - Bar support hold
42:48 Drill 3 - Open shoulders in support hold
44:58 Drill 4 - Bounce-off in support position
47:33 Drill 5 - Jumps into support position
49:01 Drill 6 - Controlled descend from support into hang
53:10 Drill 7 - Bend-assisted muscle-up
57:06 Drill 8 - Unassisted bar muscle-up
1:00:06 Afterwords
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