BAR MUSCLE UP BASICS

Lay the Foundations for Bar Muscle Up Success

This 8 week program is designed to help you build the strength, awareness, and positional control needed to begin your bar muscle-up journey.

You’ll focus on

✅ Foundational body shapes
✅ Strength through the pulling and turnover phases
✅ Straight arm strength and body tension
✅ Understanding the hip drive and how to build power
✅ Common fault correction and positional drills

This program is ideal for beginner to early intermediate athletes who are building toward their first rep or struggling with strength or position

What to Expect

✅ 8 week progressive skill and strength cycle
✅ 3 sessions per week
✅ Foundational drills and strength work
✅ Video demonstrations and written instructions included

Recommended Prerequisites

✔️ 5 Strict Pull Ups
✔️ Familiarity with hollow/arch shapes
✔️ Comfortable with basic bar movement and grip

Equipment Needed

• Pull up bar
• Bands (for assistance and mobility)
• Box or bench
• A range of dumbbells or kettlebells

*Note – One- off payment – no ongoing fees