Bar Muscle-Ups (Strict)

Overview

Strict bar muscle-ups demand maximal pulling strength, precise bar proximity, and a clean turnover without any kip. You earn the rep with scapular depression, core tension, and fast elbows rolling over the bar into a rock‑solid support.

Owning the strict version first builds shoulder integrity and bar control, laying the foundation for safer, faster kipping or butterfly bar muscle-ups later.

How to Perform

Make it a continuous pull–turn–press sequence:

• Set‑Up: Hands just outside shoulder width. From a dead hang, brace the core and depress the shoulder blades.
• Low Pull: Pull the bar to ribs/low chest (not chin). Keep the bar close and your body slightly hollow.
• Turnover: As the bar reaches low chest, drive elbows around and forward so the torso rolls over the bar into support.
• Press‑Out: Lock elbows to full support; lower under control.

💡 Coaching Cues 💡
‍----------
➡️ “Pull to ribs, not chin”
➡️ "Maintain hollow position"
➡️ “Fast elbows over the bar”

Technique Focus

Bar proximity shortens the lever and the rotation—brush the shirt on the way up. Set the scaps first, then pull; if ribs flare, you lose force into the turnover.

• Scap set – depress first, then pull
• Bar proximity – low, close path
• Support quality – brief hold reinforces control

Common Mistakes

Vertical chin pull makes the turnover impossible—cue ribs target and fast elbows.

Chicken‑wing from late turnover or bar too far away—drill jump‑assist fast elbows.

Variations & Progressions

Accumulate quality reps with regressions/partials before full strict singles:

• Sternum‑to‑Bar Pulls – 3×5–8 low, close pulls
• Jump + Fast Elbows – small box to rehearse turnover
• Band‑Assisted Strict MU – groove path without momentum
• Negatives – 3–4 s eccentric through turnover

Mobility Focus

T‑spine extension, shoulder flexion, and lat/pec minor length allow a close path without lumbar over‑extension.

Prep: 10–12 foam‑roller T‑spine extensions, banded lat stretch 2×30 s/side, and 2×8 scap pull‑ups.

Benefits & Carryover

Builds maximal pull strength, precise turnover mechanics, and stable support—qualities that make kipping/butterfly variants safer and more efficient.

Improves pressing lockout and shoulder integrity across handstand work and barbell lifts.

Strict vs. Kipping vs. Butterfly (Bar) vs. Rings

Match style to goal and readiness:

• Strict Bar MU – highest strength/control; slowest cycle; best joint resilience
• Kipping Bar MU – adds hip drive for height; faster cycle once shapes are solid
• Butterfly Bar MU – continuous rhythm for max speed; advanced timing required
• Ring MU – moving implements; higher stability demand, different turnover

Programming Tips

Train strict reps fresh 2–3×/week. Keep volume low, use crisp singles and negatives, and hold the support at the top of every rep.

• EMOM Skill: 10 min – 1 strict MU or 3–4 s negative
• Cluster Singles: 6×1 every 60–90 s + 5–10 s top support
• Accessory: 3×6 sternum‑to‑bar pulls + 3×5 strict bar dips

Wrap‑Up

Strict bar muscle-ups are a masterclass in bar control—low, close pulls, fast elbows, and a decisive press‑out into stable support. Build them patiently so positions never degrade under fatigue.

Groove the path with progressions and cement the skill with crisp singles before considering any kipping or butterfly variations.

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