Technique Thursday: Jump Swing into Bar Muscle Up

Jump Swing into Bar Muscle Up

Start behind the bar.

Jump forward into a pike position or hollow position.

Glide forward into arch position and throwing you feet behind you, the key here is to stay tight in this arch position, do not disengage your core.

Pull the bar down using your lats as you glide back.

Jump Swing Practice: 5-7 warm up swings before kipping above the bar.

The jump swing is good for that first rep. It helps you create the most momentum with one swing, by starting behind the bar, gliding forward, then creating a big arch position. This will prevent you from kipping 2-3 times to a big kip. Less time on your hands hanging from the bar.