Kipping Bar Muscle Up Program
RXGymnastics
Gymnastics, Functional Fitness, Functional TrainingIt is time to get your KIPPING BAR MUSCLE-UP.
The program you have been waiting for is here!
We have put THE BEST drills, along with focused strict strength work together into a program specifically designed to get YOU your first bar muscle-up.
A
The Complete Kipping Bar Muscle Up Guide
Conditioning
B
Bar Muscle Up Approach Series
The goal of these exercises is to help you understand jumping into the bar. This is the foundational skill to get the kipping bar muscle up. Both the "jump over" drill and the upright teaching muscle up will help you understand the correct way to approach the bar. Spend time working through the phases: 1) Jump to Hollow 2) Jump to Hollow to Arch 3) Jump to Hollow to Arch to Knee Drive
C
Shoulder Below Ring Dip
10 x 3
D
Kneeling Banded Straight Arm Pressdown
5 x 10
A
The Complete Kipping Bar Muscle Up Guide
B
Low Bar Strict Transition
10 x 3
C
Strict Chest to Bar
10 x 3
D
RXG Hollow Hold
5 x 0:30
A
The Complete Kipping Bar Muscle Up Guide
B
Bar Muscle Up "Pool Drill"
10 x 3
C
Russian Dip
10 x 3
D
Kick The Box Drill
1 x 20
E
Single Arm Dumbbell Bent Over Row
4 x 12
Justin Adams
Owner and Founder of RXGYMNASTICS. Gymnast turned CrossFit Coach! Over 15 years of coaching experience in BOTH gymnastics and CrossFit. My goal is to make gymnastics fitness training accessible, achievable and EXCITING for everyone!
