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How to do a Kipping Bar Muscle Up to improve your performance in CrossFit WODS.

Set up for the Kipping Bar Muscle Up

  • Start with a dead hang from the bar with the elbows fully locked out.

Points of Performance for the Kipping Bar Muscle Up

  • Initiate a swing by opening and violently closing the shoulder.
  • Lean back and keep the arms long as you press down and drive the hips up.
  • With an aggressive sit-up, pull over the bar by driving the elbows back into the bottom of the dip.
  • Press out to full extension to finish the rep.