Bar Muscle Up 101
Chelsea McKinney
Are you ready to get you first bar muscle up or looking to improve your technique for easy and efficient reps?! This program is for you!
Bar Muscle Up 101 is a 6 week program with 3 sessions/week. The program breaks down the movement into progressions that will allow you to gain the strength and body awareness needed to perform the movement properly. This is a progression based program. Each week will build on the previous week. If you struggle with a week, feel free to repeat it before moving on.
Remember, Consistency is Key! Commit to putting in the work 3 days/week and watch your skills and strength soar!
Prep
A
Calisthenics Warm Up
10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 5-8 strict chin ups 10 push ups
Circuit
B
2 rounds 5 strict pull ups- scale with band as needed 10 tiger bend push ups on foam roller 15 tuck ups
Circuit
C
3 rounds 10 BMU rolling drill 5 straight arm jumping hips to bar + straight arm jumping bar muscle up on low bar 10 low bar seated knee tucks
Prep
A
Calisthenics Warm Up
10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 5-8 strict chin ups 10 push ups
Circuit
B
2 rounds 5-8 banded belly button to bar pull ups- HEAVY band 10 bar dips 5 ball ups
Circuit
C
8x3 split band hips to bar- aim to make contact with the bar and link your reps *you will need a small arch when using the bands. If the arch is too big, it will pull your feet out of position. Think about stretching out instead of arching.
Prep
A
Calisthenics Warm Up
10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 5-8 strict chin ups 10 push ups
Circuit
B
2 rounds 20 banded lat pull downs 10 hollow rock to support between plates
Circuit
C
8-10 jump to hollow 8-10 jump to hollow + arch 8-10 jump to hollow + arch + knee tuck
Chelsea McKinney
Head Coach Background: gymnastics, cheerleading, functional fitness, calisthenics 23 years coaching experience Passionate about teaching athletes that they are capable of more than they think!
Amanda Elizondo
Athlete
Verified Athlete"Within 3 months of working with Chels, I went from 1 chicken wing bar muscle up to stringing 5-6 with good technique! She programs some really fun drills that I would nave never tried on my own. Her positive and constructive feedback has helped build my confidence with higher level skills!"
