Here it is again.. The Bar Muscle Up has reared its head in the open. Now everyone scrambles for that one incredible first rep. Here are a few tips: 

1. Follow us on IG @CFGymnastics. we have lots of progressions and videos to help.

2. Set your hands. Full grip, knuckles up. This allows for force down, and your wrist to be the fulcrum. 

3. Be patient. Move around the bar, NOT AT THE BAR. Its not a pull up, its a straight arm movement. Keep the arms long as long as possible. Your arms are attached, they will arrive at your hips without bending them. 

4. Work in your backswing. Create tension and length, don't just break and attempt to make it up or do the work in your front swing. Arch-Kick-Hollow.

5. Eyes neutral. Fix your gaze. This will prevent early turnover. 

5. Stay in small sets. Unless you have 20 UB reps, break early to save your energy and hands. 

6. Be great!! We can't wait to see your first rep. Make sure to tag us on IG with #Igotitintheopen

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells