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Tips and advice on the battle of the beasts wod 14.1:
August 8, 2014
ladder into the sky1
Team WOD – The Ladder
August 20, 2014

Bar muscle ups

Screen Shot 2014 08 10 at 19.18.30

Screen Shot 2014 08 10 at 19.18.30

A few of our members have been asking about how to master the bar muscle up.
Here is the videos I recommend for mastering these.
http://gymnasticswod.com/content/bar-muscle-progression-pt1
Through watching these and learning my own kipping bar muscle ups here are the key points Carl highlights:
1) first you need to be able to do a kipping pull up to your hips.
You should feel like your gliding to the bar from your hips, not pulling with your arms.
Here is great screen shot of this position:
Screen Shot 2014-08-10 at 19.18.30
 
 
 
 
 
 
 
 
 
 
 
 
In part 2 Carl goes through how to program in the sit up over the bar.
http://gymnasticswod.com/content/bar-muscle-progression-pt2
The key to this movement is to first:
1)Focus on the hips driving not the arms pulling
2)A common fault is trying to pull your feet up in this movement, you must let your feet drop once you perform the sit up over the bar.
3)don’t over think this, just get your hips to the bar then perform a agressive sit up.
To program in the feet drop try using a heavy box or wall as carl demonstrated.
Here are some good screen shots:
Screen Shot 2014-08-10 at 19.23.02 Screen Shot 2014-08-10 at 19.23.19
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Putting it all together:
http://gymnasticswod.com/content/bar-muscle-progression-pt3
1)hips to bar – glide not pull 
2)keep your toes low, below the horizon
3)super fast sit up – drop your feet
4)loose hands, aiming to land on the bar with your abdomen.
As with all exercising, master each level before moving on. to ,aster a movement you must perform it perfectly. So start slow and simple. Then fast and simple. Then try a slightly harder movement and try it slow and perfect, then fast and perfect.
 
 
 

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