Bar Muscle-up is a gymnastics movement on Fiz. Muscle-up on straight bar. Primary muscles: lats, triceps, chest. Scored by reps. Featured in Bell Tower.
Bar Muscle-up
Muscle-up on straight bar
Category
Gymnasticsbodyweight work on a bar, rings or the floor
Logged as
Reps
Primary muscles
Lats, triceps, chest
Secondary
Biceps, shoulders, core, forearms
Appears in
Bell Tower on Fiz
How to do a bar muscle-up
4 steps- Hang from a straight bar with a slightly wider than shoulder-width grip.
- Swing into an arch, then snap into a hollow and pull the bar down your body.
- As the bar reaches your hips, throw your chest over it and roll your wrists on top.
- Press to a locked-out support above the bar.
What counts as a rep
Movement standard- The rep starts from a hang with arms extended and finishes in support with arms locked out above the bar.
- The athlete must pass from below to above the bar without a foot or knee touching it.
Common faults
2 faults
Pulling the bar to the chest rather than to the hips, which leaves the body too low to get over.
FixAim the bar at your zipper. Height alone does not get you over the bar, closeness does.
The hips fold early so the body pikes and the shoulders stall under the bar.
FixStay long through the pull and fold late. An early pike kills the swing that was going to carry you over.
Scaling ladder
2 easier
Bar Muscle-upWorks lats, triceps, chest
Ring Muscle-upAdvanced gymnastics movement
Weighted Chest-to-BarChest-to-bar pull-up with added weight
Workouts using the bar muscle-up
1 on FizFrequently asked
4 answersWhat muscles does the Bar Muscle-up work?
Bar Muscle-up primarily works lats, triceps, chest, with secondary engagement of biceps, shoulders, core, forearms.
How do you do a Bar Muscle-up?
Hang from a straight bar with a slightly wider than shoulder-width grip. Swing into an arch, then snap into a hollow and pull the bar down your body. As the bar reaches your hips, throw your chest over it and roll your wrists on top. Press to a locked-out support above the bar.
What counts as a rep on the Bar Muscle-up?
The rep starts from a hang with arms extended and finishes in support with arms locked out above the bar. The athlete must pass from below to above the bar without a foot or knee touching it.
What's an easier alternative to the Bar Muscle-up?
Scale it to Ring Muscle-up or Weighted Chest-to-Bar.