Tips To Get Your First Bar Muscle Up ⬆️ WODprep 

🔑 Free BMU Training Guide: wodprep.com/bar-muscle-ups/ 🔑 Bar Muscle Up Mastery: Program: wodprep.com/bar-muscle-up-mastery-open-1/ 🔑 WODprep Masters-only Community: wodprep.com/wodprep-plus/

I’m 41 years old, 6’0” 185 lbs. I’ve been trying to get bar muscle ups for over a year. I watch your video today and went through the drills and I just did 3 bar muscle ups! I just accomplished in one day what I couldn’t in one year. Thank you for an awesome tutorial!

I watched this video 2 days ago, and saw a comment of a person pretty similar to me: 41 years old, 183lb, 6’0 tall. I have been practicing CrossFit for over 5 years, but never achieved even 1 muscle up. I have been watching other videos, never worked. I saw this video 2 days ago and went straight to the gym. I followed each of the Drills, and finally!!! My first muscle up!!! Can’t believe it still. The most important drill for me was the one where you learn to combine the hip pop+pull. That helped a lot. I also recorded my moves with my phone, to identify what I was doing wrong. Thank you so much!!!!!

The thing that helped me the most was the first two steps. I was practicing high pullups for at least a year (or two??? I lost track), but could never get a BMU. One day, this past October 2019, after a workout at my local CF gym, they had open gym time and I was practicing hips to bar pullups, basically the first two steps you showed here, only difference is that I did the hip pop to where my hips literally would tap the bar. I did these in singles. One of the coaches and other guys there said, "just do a fast sit up and you have your muscle up". I tried it again and didn't get it, but then another coach said when I jump to the bar to do a semi false-grip (so my knuckles were almost pointing to the ceiling). I went again and it happened so fast... bam! It wasn't effortless, but it felt pretty damn good. I was so happy I can't begin to describe it. I've been trying that for many months and to do that first rep without struggling too hard, in front of people I respected and admired, was priceless. The other thing that helped me is aggressively jumping to the bar in a hollow for that first kip/rep. One of my coaches suggested I do that for kipping toes to bar and it really helps set me up for multiple reps. I also find that the first rep is the toughest one, once you get the first one and start the next one you can generate a lot of momentum from the top of the bar.

47, 210 lbs. After 2 years of crossfit, I found the double band assist finally got me over the bar with no jumping! Thanks!

Got my first muscle up today!! I watched this video the day it went up, but I also did an hour of one-on-one training of drills and attempts with one of the coaches at my gym a couple weeks before that. Biggest thing that helped from my coach was starting a foot or so away from the bar and jumping into a good hollow. From the video, the 'breaking the glass' cue was really helpful for me and I used the jumping muscle ups to help drill in keeping my arms straight as long as possible. In one of your earlier videos on bar muscle ups, you talk about pulling your shoulders back and that also really helped! 5'4" female, 155 lbs (#bignastics), 2.5 years into crossfit with zero gymnastics background. I think the most strict pull-ups in a row I can get is 4 and I can't string together more than 2 CTB. I have a really hard time 'pushing away' from the bar and keeping my kip.

Hey guys! I'm 33 6'2" 235lbs. Been following you since I started CrossFit about 14 months ago. Your videos help so much and I got my first bar muscle up today! And 2nd and 3rd! You're the man Ben and everyone at Wodprep. Thank you!

I'll try these drills, thank you! I don't have a great back bend at the bottom of the kip. What has helped me improve is the alt tip to swing slightly forward, hips extended, reach your toes toward a spot on the ground, then perform the MU from there. Basically a non-kip MU. Hopefully your tips help me pull it all together. Thanks again!

I’m 37, 164cm, 71kg. I got my first BMU 4 months ago and I can no string 8 of them. What got me there is perfecting my kip (no breaking on the knees). I then transitioned it to straight-leg kipping toes to bar. When I felt like I’m generating enough momentum to sustain volumes of toes to bar, I then tried a banded BMU and it worked. The week after I removed the band and managed to string 2. I then worked on accessory exercises like lat pull downs to work on volume. Then I discovered the magic of identifying the right position before jumping to the bar to use that momentum, use that kinetic energy to generate a big arch with chest forward and legs straight and back, then a really fast snap to hollow, long pull on the bar and a hip pop.

Thanks a lot for your tips, Ben! I did not believe that I will make it somewhen in this life- but with your help it worked to learn BMU even in the age of 50!

52 5'7 195 lbs. Just did my first banded muscle-up 3 days ago. Graduated from 2 black bands to red bands yesterday and did 5 unbroken. I think it will only take another day or two to get my first unbanded. Great tips! (Wodprep helped me get my DUs. I did 70 unbroken without trying last week).

32, 5’9’’, and 170 lbs. I’ve been doing CrossFit for about 1.5 years. I watched and practiced with this video today and was able to do my first bar muscle up and several after . I found the most helpful thing was the final drill with the low bar on the rig to help with the transition and pull. Thank you so much!

Yes!!! With the simple tip of when to convert my hollow hold position to using the kip I got my first bar muscle uppp 💪 WodPrep has great instructional videos, thanks again and keep it uppp!!! 🙌

Just did my first bar muscleup today. Your video definitely helped. The jumping bar exercise probably helped most. 62.5 years old. 5’11” weight 172. Took me about 5 practice sessions.

Thank you Ben, justo lo que estaba buscando, saludos desde Argentina

10/10 thanks for your artistic impression. I can do all prerequisite but still working on my first muscle up using your rubber cross band and weight bar pop methods. Stay tune.

Always the best advise.

I get my first MU!! just adding the box and the head in drill!! Thank u so much Ben!!!!

Thanks wod prep I got my first bar muscle just by watching this video ❤️❤️❤️

Love your advices

This is hilarious! Nice work Coach!

I followed your 3 step and got 3 in one go. I'm 33 185lbs and 6ft 2. Awesome tips and can't wait to get more in a workout!

great video!!

I loose it every time you get your dog, keep up the good content, saludos from Spain

I came back here after the release of 21.3. I needed a refresher. Thanks.

Thanks guy, I will try the moviment with the bands.

im 180 cm and 83 kg the tip about breaking the glass with the head got me my first BMU! who would have thought that this was what i was missing! hah break that glass!

Very good !

I got my first muscle-ups a few months ago in oct or nov 2019. I tried again a few weeks ago and can't do it anymore!! i haven't been practicing so i guess i'll have to but it's so frustrating. Will try these drills asap!

thanks for the video!, I will try later today and I LOVED your dog :)

Thank you. Great video! Hope I'll manage doing muscle ups using your guides. How bout a link for the T- shirt as well:-)?

Thanks this is awesome, I'm going to try these techniques. Dave in Australia.

Thanks, took me only 3 sessions of open box to get my first BMU. Now off to the double under videos...

24yo male, 175lbs, 5'9", 24 strict pull ups, 10 kipping CTB, 20 T2B... I'll post when I get my first Bar-Muscle-up. Thanks for the great progression!

your banded v drill was a ballgame changer when stringing multiples together (and making them beautiful too!). i taught it to someone else to fix their chicken wing, and it totally worked. thanks! highest level of maths would be abstract algebra, real analysis (the math behind calculus), and regression and time series forecasting. the three of them tied. haha

New subscriber for good video and better dog🥰

love it

35-235. I tried for the first time yesterday and kept getting stuck at the transition. I’m going to be trying the headbutt in the transition. 🤞

I’ve been doing most of these techniques for the last few months without success. But your final cue of dropping through the box was money! Went through the drills again and then dropped between the box and nailed it first try! Genius! Thank you!

100.000 🙌🏼

Hopefully this will help me get more than 156 in 22.3. I can do all the progressions up to band assist. So will try the box jump thing. Thanks, will let you know.

I used the box drop in method to help me get my first toes to bar as I struggle with my lower core strength due to having babies 🥳🥳🥳

Alright so I made it over the bar for the first time, thank you SO MUCH for the tips here, helped a lot. One problem tho: I nearly took all of my skin off my palms on the way down. I had been so focused on getting up I never thought about getting down again LOL. Any tips on grip transitioning?

I did my first today on GOAT Day! Now Im cheking all these how to videos so I understand what actually happens during the movement. Feeling good =) thanks 6" 200lbs

I'm 53 years old, 5'11'' 165 lbs. I can do a BMU but not very reliably, some days it just doesn't work and I am yet to do my first one without box drop-in. What helped me most is keeping those arms straight till after the hip pop. I used to be better in calculus, did my PhD in maths, not sure what level this would be in your terms... 😉

So when 24.3 came out I was like: I'll watch the tutorials and learn muscle ups in a day!! Mostly joking 🤣🤣 Watched your RU-vid video (was able to do the prerequisites) did the drills Friday and attempted a few muscle ups with a few close ones but no actually reps! Saturday do the workout get through first half as fast as I could expecting to just get stuck at the BMU ....tried one and failed but got pretty close and everyone was like you almost got that!! Then boom first muscle up grizzly chicken wing but ill take it!!! Then a second really clean one!! So stoked thanks for the help!!

Thanks for all these tips and drills. What could you recommend to me if I bend my arms too early and thus I hit the bar with my chest and unable to go up as a result?

I have ti practice this drills a few Two weeks ago and have the chiken wing.of.the left arm ingury my self, this drills are awesome, i have the pre requisits like strict Pull Ups 10, kippin Pull Ups 17, unbroken, 3 C2B strict and 10 Kippin C2B unbroken, 10 2TB strict and 20 Kippin 2TB unbroken but the Bar Muscle Up are difficult to me, the chiken wing it's present in my practice

Hi! Thank you for the video. I am 172 and 70Kg and 43 yo. The tip that opened the doors of BMU just yesterday was to put two boxes so I could boost my kipping and do more than one MU in a row. This gave me the confidence to reduce the height until a 20Kg bumper today. Up til now, I can do at least 3 BMUs in a row! Thanks a lot!!

Teach me how to grip the bar.

What is toes to bar?

Some days I get good bmu but someday I can't event get 1

I'm 52 years old, weight 130lbs and can do bar muscle ups but they are not pretty. I have to chicken leg them up ha ha... so I'm gonna try these drills and get back to you :-)

One shot every time he say Bar Muscle Up

I have been wondering if the 646 meant stringing all of them together unbroken 🤔 I guess someone able to do all of those can undoubtedly do a BMUP

I used to seeing strict form which requires way my strength…keeping your body hollow the whole time.

I'm working on to getting my very first BMU and I can do arch, hollow, hip to bar, but always end there...so I start training box jumping bar dip. But for some reasons I still got hard time to finish when I try to do BMU, can you help plz...I also can send you my videos if you can tell me your email sir

3:54 Slow Motion

Stuck in 2 thin black rubber band 😭😭

To be accurate this is a Bar Hip Swing not a muscle up. Might get away with calling it a Kipping Muscle Up. It would be useful for those who don’t know to explain what a muscle up (with form) looks like and explain the difference.

So you're a Mr Bean fan?

I’m doing like at min 11,30.. horrible.

Kipping is nonsensical

3:54 Slow Motion