Chelsea Fitness Training Centre


Get that Bar Muscle Up!

Get that Bar Muscle Up!

The following routine is very useful in helping you get or get better at bar muscle ups.

First watch this video on the importance of getting your knees high: https://www.youtube.com/watch?v=gaA5Ey5Few0&feature=youtu.be

Every minute, on the minute, for 4 minutes (2 sets) of:


Arch Under Bar Jump to Support x 10 reps


Kipping Knees-To-Chest x 10 reps 

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Target Reach Swing x 3 reps


*Rest 10 seconds between sets of 3 reps
Air Chair Swing x 5 reps


*These can be singles or multiple reps per attempt.

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:

Swinging Knees-To-Bar x 5 reps

Tucked Bar Front Lever x 6-10 reps
Bar Muscle Up Tips Videos: Bar Muscle-Up Tips – Knees Up – Bar Muscle Up Tips Knees Up Bar Muscle-Up Tips and Tutorial - Bar Muscle Up Tips and Tutorial Kipping Back Slide Drill – Kipping Back Side Drill 

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