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Comment ‘Pull’ for my FREE video on how to get your first Bar Muscle-Up! Master the Bent Knees Bar Muscle-Up 💪 Benefits of Bent Knees: ❇️ Saves energy during WODs ❇️ Eases adjustment for receiving height ❇️ Requires less mobility, making it accessible for more athletes 5 Drills to Establish Solid Mechanics and Control 👇🏼: 1️⃣ Single Leg Assisted BMU Turnover 2️⃣ Knees to Bar 3️⃣ Lying Kick to Wall 4️⃣ Box Turnover 5️⃣ Knees to Bar Swing | Andrei Puchkou

Struggling with kipping bar muscle-ups? Try this drill! The box bar muscle-up drill is one of the better drills to help your muscle-ups. The issue many athletes have is that they think of the bar muscle-up as a chest-to-bar pull-up into a dip. They pull themselves TOWARDS the bar, rather than AROUND it resulting in the dreaded chicken-wing fault. When you pull around with straight arms and strong lats, your muscle-ups will be so much better! Your best bet is to learn the Bar Muscle-Up correctly

Teaching muscle ups. Do you use negatives? More slow bar muscle up drills this week and next at L9 skills class. #muscleup #barmuscleup #calisthenics | Level 9 Fitness

🔥💪 Want to master the slow bar muscle up? This move is pure control, strength, and technique — no momentum, just raw power! 🚀 Here’s how to progress step by step 👇 1️⃣ Build your pull up strength — focus on chest-to-bar pull ups to develop that top-end pulling power 🧗‍♂️ 2️⃣ Master straight bar dips — control your descent and work full range of motion 🏋️‍♂️ 3️⃣ Train muscle up transitions — practice the “over the bar” roll with bands or low bar transitions 🔁 4️⃣ Add slow negatives — lower