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.