04/11/2025
WHY we don’t teach the Bar Muscle Up using bands…
• Your Kip is DIFFERENT on the band, vs off the band, reinforcing poor technique.
• Can create BAD habits.
For example; Pushing your legs down rather than using a knee drive and hip extension.
• Keeps you STUCK.
It allows you to get away with incorrect technique and a lack of gymnastics strength …. Which keeps you stuck for longer.
INSTEAD 🐒
You should use the following drills:
Save these steps!
1. Jump into Hollow
Stand two steps back from the bar, then jump forward into your hollow position, arms straight, ribs down, glutes tight.
2. Hollow ➝ Arch
From your hollow, move into your arch position, open the chest, squeeze your glutes, and keep your body long.
3. Add the Straight Arm Pulldown
Hollow ➝ Arch ➝ Straight arm pulldown.
Keep tension through your lats as you pull the bar down towards your hips , without bending your arms.
4. Add the Knee Drive + Hip Extension
Hollow ➝ Arch ➝ Straight arm pulldown ➝ Knee drive, hip extension.
Snap your knees and open your hips aggressively while keeping tension through your upper body.
5. Put It All Together
Flow through the full sequence with rhythm and control — hollow ➝ arch ➝ pulldown ➝ knees ➝ hips, then finish over the bar.
