 What's up bar muscle ups? The ring muscle up is easier because you have the space to get to it. We can play around with a few different progressions. The bar muscle up is more difficult because we've got to come around the bar. We've got to clear that object mixture in the way, which means we can't just pull straight up and push our chest through. You'll see some people do muscle ups in commercial gym where you've got the handles on the pull-up machine. This is bar muscle up, but you've still got the benefit of the ring. There's a foam bar muscle up, but you've still got that space. Whereas this is like the more the pure one. We're going to look at the strict bar muscle up rather than the crossfit version. So we're not looking for any kind of like kip movement. We're looking for a straight clean line as much as possible. And because of that, to keep it strict, you have to get explosive. You've got to pull high, hard and fast. The crossfit kip is useful because it allows you to conserve energy because you're using momentum and a whipping movement to get the height of the hip to the bar and then you can transition over. So it doesn't take as much shoulder strength. We're using a workout volume environment where you do more work. It's great because you can do more without taking as much capacity out of the shoulders. So this is a different variation. There's nothing wrong or right about either of them. They're just different ways of moving, but we'll look at the straight bar. So I'll show you this, but we're going to just get you guys pretty quickly into band and movements because unless you can get high, and I'll try and show you two different variations, our normal pull-up, we're just going to pull just dip the chin over the bar. It doesn't really cut it anymore. It's a power-based movement. Power being forced, multiplied by velocity. So we need those two things to be able to do it well. And then Jack will come and drop a miracle of coaching points we'll go through. And I'm hoping that I've got some shoulders. I'm going to set myself up. All two. Nice. Beautiful. I'm doing two and I'm going to save one for later. All right, Jack will tell you as I hang. We didn't talk anything about the line of pull-up, or anything with the ring muscle-up, because we can just go straight up as normal and we go through. We just talked about going through between the rings. We've got now this problem of the bar that we can't go through, so we have to come around it. In order to go around it, that means we've got to take some sort of arc where we go backwards, around, up and land almost on top of it, where we want to finish in our straight bar dip, which means pretty much the bar is where your sternum is. So, in order for us to do that, we need to be coming back on a slight angle to give us that little bit of clearance to come around and on top of the bar. Our setup position when you see side-on, if you can try and get a side-on view of Tim on here, his setup position, and this is where, now he's doing a handstand, right, in terms of movement which is hanging from a bar which is way round. In terms of some of his mobility, we need, you know, we're doing that thoracic one over the foam roller, we need the ability to get a little bit past the bar. So, I know his feet are, but the thing that I'm interested in is the chest. The chest has gone back. That is the mobility option of the shoulder to be able to go into that full overhead position. That's the line he wants to create at the start, and then he's going to drive up and back on that line. That gives him that little bit of clearance backwards to come up. If he's gone high enough to come then on top of the bar, the sort of marker is your sternum. You need to, your deep bar, the bottom portion of that is pretty much sternum at the bar. So, we need to be able to get up to that position to allow yourself to come forward, just like the rainbow is forward and around the line on top of the bar. Shame on that transition. Yeah, so it's that first set position, sets an angle that allows you to drive on that same angle. If I just, anyone that's, I remember the day when we were trying to do muscle-ups and you haven't gone through that process and figured that out, where we do a nice pull-up and get to him, you're like, how? Get up any further, because you're used to just doing this vertical pull where it's a slight angle in to here, drive up, and slightly back, not back to a front lever, just slightly back, and then we can transition over. Yeah? So, I don't think it's not really... No, no, no, we can talk about, it's going to talk about strength a bit more later. Yeah. So it's allowed us to feel this whole thing and do the whole thing. It's great to use the band who... you've done a bar muscle before? Who hasn't done a bar muscle-up before that wants to be my demo? Jam. Jam? I haven't done a bar muscle-up. I've done a bar muscle-up. Are you on a band? Who hasn't? You haven't. Come on. So, you're going to go... Okay, it's the same way Tim did it. Jump up onto the bar. Right, both feet go in the band. Okay, both feet in the band. Now, everything we talked about with prep work for the handstand, he needs to create that hollow position. So, ribcage down, bum tight. So, we should have a little bit of a gap. Come so you can see. We should have a little bit of a gap between him and the band if he creates that hollow position. There. We then need to get that chest through to here and then he's going to hit the band slightly and then what we're going to drive in three, two, one drive up and back. Nice. He did it. I'm down here. You're on top of the bar. Come back down. Go for the best. The good thing about the band is it keeps... The good thing about the band is it keeps you honest. If you bend your knees, you take the tension off the band so you're not helping yourself. It also makes to keep you honest in terms of being able to maintain that position. So, think like the hollow rocks we do. Think like the handstands. All these same principles they apply. We're just doing something else with the arms. In terms of that alignment, we want to try and maintain that as we go through. Let me just show you one last thing I know I'm talking to you now but just because it will help you. When you come into that setup position with the chest and this is what Jaco is talking about. The band really gives you some feedback so when you don't want to pull from it, I try and set up it here. It's not going to work in a particularly good position. Tim's got a little bit of a better position and a little bit of a more hollow position so there's a real nice distance between him and the band. When I set myself up, I'm going to come through and I want that band to come through so I'm going to hang straight and I'm just going to set that and then I'm going to pop that and when my chest hits the bar you can see what's happening that shoulder is into full flexion and my end range chest hits the band sorry, feet still at 25 to if we're going to go there that's my line. So that's happening at the shoulder. In, snap out. I'm creating speed by having that little bit of like, my muscle physiology decreasing slack we're going to put power down quick. Come down, get that chest through. Alright so in that bottom position just have that confidence there some of you guys are making that hollow body it's pretty good but trying to pull in that shape is a bit of a strange one so you need to let yourself come through and just make that extension so if I just, in that last little bit I'm just making myself longer so I start in hollow body and I'm going to come through, tap it that last little bit of extension means I hit there and then I go so as soon as I've kind of come through I'm going to put my feet on it I'm going to let that little bit of long body go snap and then when I hit that bottom of my lung boom, that's when I pull hit it long and through don't find yourself in that position trying to find the shape because when you pull you're just not connected I'm just going to end up probably pulling backwards the hips are going to go too high the great thing about the band is if you use it properly you can really start you can use it as a measure if I need to push against it it gives me some feedback the band's pushing me upwards I'm starting to lose the shape that I need to be in and then when you pull high away from the bar so I don't come too close to it you guys are doing well, it all comes from that set up position creating the right line and try as much as possible not to allow that to pop it goes back to what we said all weekend about lat length if we're tight overhead if the lats are short I'm going to go into my overhead position it's going to win if it's short and tight so I'm going to end up in his bottom shape if I have good lat length I can then keep the ribs cage locked in tight, I can hold that shape keeping more force contained in the system and therefore I'm going to transfer more force as soon as I let this go I've created an energy league and the main pillar of musculature which is holding the whole spine together and transferring force up and down the body our core midsection I've lost tension therefore I'm not going to move as efficiently so keeping tight, straight and strong is a real key to a strict muscle up and then you being able to do that through a high pull position I hope this is all starting to now come together while we spend time it's really important to make these nice long body shapes we talk so much about shoulder mobility because if you're tight and we haven't got the range you're never going to move beautifully which is the whole point of what we're trying to do that makes sense the straight bar dip component is pretty straightforward you can practice them just like a normal dip I'll show you a couple of ways you can play around with the exercises in a minute but you can have the muscle up up or the other way is what I think Jaco kind of reported the maverick muscle up if you haven't got straight bar dip like parallel bars in your gym where you can just get onto it from a nice height you've got to use a straight bar for your straight bar dip practice but you don't want a muscle up you're just going to hang I'm just going to pull my hips up push them over the bar watch out for you straight bar dip is staying high dropping through keeping the elbows tight and I can just get strong and then stern in position as low as I want to just show like a shallow dip if you're not very strong like the same principle with the ring one if you can only dip that low you've got to be able to do a pull up to the end of the transition so the deeper you can go the easier it's going to be the higher you can pull the easier it's going to be the bottom of that deep dip we should be able to give you more but that really is a crux of it and the outcome of that is what you're going to do with your strength training to create the adaptations that you need if it's a power movement we need to train more force so I'm stronger, I can apply more force I need to be able to improve velocity or speed of movement to get me above the bar providing you guys have got the right technique