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Gymnastics Seminar Part 4: Bar Muscle Up

By Jasmine Gerritsen | In Articles, Blog | on October 1, 2019

Welcome back to the fourth edition of our gymnastics blog posts! In this blog post, we hope to give you drills that will help emphasize your ability to pull-down, maintain a hollow body position, and pull over onto the bar. We recommend selecting 2-3 drills and doing them 1-2 times a week (preferably when you’re relatively fresh).

We hope to see you next week for our final gymnastics clinic on Handstand Push Ups. We will leave this little video of our finale group game in order to entice you to come to our Handstand clinic

Drills Set+Rep Recommendations

Banded Pull Down

2×10Lat strength, explosive hip drive, tension throughout the body

Banded Front Lever

3×4Lat strength, reinforce hollow position during kip

Kipping Hip Pop Drill


explosive hip drive, controlled swing

Box Sliders


tension throughout the body

Strict Hammock Muscle Up Drill


Strict strength, movement pattern of the transition

Dynamic Get out of the Pool Drill


Movement pattern of the transition, aggressive hip drive and pull down

Other Nifty Things

The drills listed below require assistance from a willing coach. While this spotting drill can be done at any part of your BMU journey, it might be best to ask coach for help once you feel you are on the precipice of getting a BMU, or once you are down to a final red band. At this point, you may have the adequate strength for the BMU and just need help feeling the movement pattern.

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