Bar Muscle-Up: Tips for the Drop Down Swing
Video by Travis Ewart
17.2 brings us bar muscle-ups for the second time in the CrossFit Open! Please watch Invictus Coach Travis Ewart’s video on tips for better bar muscle-ups before you attack 17.2.
Some of us were taught that a bar muscle-up is like a chest-to-bar pull-up; although it does have similar attributes, the biggest difference is that a chest-to-bar pull-up keeps your center of gravity beneath the bar, and the bar muscle-up needs your body to go around the bar. If you try to do a bar muscle-up out of a chest-to-bar pull-up swing, you may find yourself feeling imbalanced and short on the finish.
To address this issue I have created a video tutorial on how to correct this feeling of imbalance. The suggestion is based on utilizing a very small, yet controlled swing to initiate the first bar muscle-up. When we drop out of a full support position on the bar we normally keep our feet on the front side of the bar, which causes the correct weight balance during the swing. Attempting to mimic that drop-down swing is what this video tutorial is about. If you’re one of those who typically have no problem on your second bar muscle-up or subsequent, this may be your saving grace.
Watch the video and give it a shot; but remember, this is a skill, and learning a skill may take time so work diligently! I assure you, though, putting the effort in to learning this little swing will be well worth your time as you float your first bar muscle-up to the top.
If you are looking to work more specifically on your gymnastics then check out our Invictus Gymnastics Program, which is geared towards all level of athletes. The program consists of drills to help athletes improve in skills often seen in CrossFit, like handstand walks, muscle-ups (bar and ring), handstand push-ups, pistols and more. The sessions can be added as a supplement to your current training program three days per week or as a stand-alone program. You can check it out here.
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