Weighted Muscle Up (On Bar)

Setup

1. 01Load a dip belt or vest conservatively; bar muscle-ups tolerate less added weight than ring versions.
2. 02Use a bar high enough to hang with straight legs without the plate touching the floor.
3. 03Grip just outside shoulder width with the thumbs wrapped or in a false grip.
4. 04Set a hollow body position at the dead hang before initiating.

Execution

1. 01Pull hard and slightly back so the bar travels toward the hips.
2. 02Drive the chest up and over the bar as the elbows shift from below to above it.
3. 03Catch the low dip position with the bar at the waist or lower chest.
4. 04Press to full lockout above the bar.
5. 05Lower back through the transition under control to a hang.

Checkpoints

• -Bar path stays close; the body wraps around the bar rather than swinging away.
• -Both elbows transition over the bar at the same time.
• -The added load hangs still, not swinging between reps.
• -Full elbow lockout above the bar on every rep.

Common mistakes

• -Chicken-winging one elbow over the bar at a time.
• -Using a big kip to compensate for insufficient pulling strength.
• -Adding weight before strict bar muscle-ups are clean.
• -Letting the plate swing and pull you out of position.