Exercises to Learn a Bar Muscle-up
Watch Jared perform a sample of exercises to learn how to build strength to perform a bar muscle up. Take time and develop the core and upper body strength needed to safely perform a bar muscle-up. Master each of these for 8-10 reps before moving on to attempt bar muscle-ups.
Start by practicing hollow body rock exercises. Learn to forcefully contract abs to brace core and create stiff torso. Next, build full range of motion dip strength, to be able to soon perform low horizontal bar dips.
Then begin building pull-up strength by practicing chest to bar pull-ups. Once you have practiced pull-ups, you can now try a straight arm pull with hollow body while bracing the core. Soon progress to power pull-ups to bar below sternum. Then put it all together!