The false grip ring muscle up makes it a lot easier to nail the transition. The final cue in this bar muscle up progression in order to get up and over that bar is ‘the fast sit-up.’ Think of it this way; if you were wearing a hat while doing your bar muscle up, you want to throw that hat off of your head as you come up and over the bar. The final progression for the bar muscle up is using a box. Similar to a jumping pull up, the athlete will mimic a kip on a box and jump into the correct position on a bar muscle up. A 5-Step Progression to the Bar Muscle Up Muscle Ups Take Serious Strength The aim of this four-week program is to develop a base of strength for an athlete to be able to improve his or her muscle up ability. These are harder than they sound.

The box should be low enough so the athletes must use strength to pull up and press out on the last bit on the bar muscle up.