The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended. Many athletes experience the strict bar muscle-up as more challenging than its counterpart on the rings. This is because the pull-up bar creates a fixed object the athlete must navigate around. Pulling the torso high enough and having the patience to delay the transition to the dip is critical to the success of the movement.
To learn more about human movement and the CrossFit methodology, visit CrossFit Training.
Comments on The Strict Bar Muscle-Up
This video of Camille is awesome and still a huge wake up call for me. When we shot this set of demo videos all of us failed or had uglier versions of what Camille demos here. And if you know anything about Cam you know she didn't let us forget it--she loves talking smack.
Since then I have been back in the gym with my fitness tail between my legs to try and get a strict bar mu. And after a lot of progressions and skill practiced I can do a few, albeit ugly, strict bar muscle-ups.
Point being after a decade of CrossFit I still have a lot to improve upon. The sooner you can learn the lesson of get good strict and kip, the sooner you'll stand out in the gym.
Love it.
The Strict Bar Muscle-Up
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