*Registration capped to 4 participants only* Register here! Is this a one-time payment? You'll need: dumbbells or kettlebells, PVC pipe or a broomstick, access to a pull up bar, resistance bands, a barbell, j hooks, plyo box, bar, or rings (for dips).Don't have all this equipment? If you're keen to get this movement under your belt, this progression program is for you. A bar muscle-up is a complicated enough skill without adding the additional task of rotating your hands around the bar as you transition from pull-up to dip. Train Your Weakness is an add-on program to your current fitness regime. Muscle Ups Take Serious Strength The aim of this four-week program is to develop a base of strength for an athlete to be able to improve his or her muscle up ability. Grab the bar shoulder-width apart, and squat down low. The strict muscle up is a seriously difficult skill. With the strict version, all the force comes directly from your muscular power and strength. Email us at [email protected] to get your coupon code. The strength, drills, and tips you need to achieve your goal. View our Terms of Use and Privacy Policy, Drills and prehab strength written by the pros for the 3 key areas of the bar muscle up: swing, timing, and straight arm strength, A workout guide to bring along wherever you work out, Workouts that last around 10 minutes each, A recommended warm-up series to make sure your body and shoulders are prepared for each workout. Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience. 4 Weeks Goal: Build pulling strength/build false grip strength. BAR MUSCLE UP PROGRAM 4 weeks The bar muscle up is a high skill gymnastics movement that requires explosive hip power and upper body strength. Muscle up is a skill that requires both pushing and pulling strength, however we shouldn’t underestimate the role of proper technique to get over the bar easily. Working on your weakness while you are the freshest will allow you to put the most possible energy into the area you want to see the best results in. CrossFit Seminar Staff member James Hobart demonstrates the kipping bar muscle-up. It contains three training sessions per week of easy to follow muscle up drills and progressions that should take no more than 15-20 minutes each day and can be … This Train Your Weakness FOCUSED programming will have you doing a bar muscle up in 6 weeks. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. If you're unhappy with the programming, simply email us, and we'll gladly refund you. The Muscle Up World Record rules set out by Guinness are very precise and stipulate strict form, disallowing kipping or swinging the knees for momentum or resting at the top of the bar between reps. Jarryd’s World Record of 26 Muscle Ups is a now a YouTube sensation and has stood for three years, despite many concerted attempts to break it by amazingly strong crews from all over the world. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. The best drills and progressions for fast results; Parallel dip bars/jerk block or plyo boxes + dumbbells. B) Muscle Up transitions or Muscle Up Swings EMOM 5 5 reps every minute of MU transition for positioning, or kip swings, or swings and pull to the hip. 2.Kipping muscle up - A muscle up … There’s nothing quite like the feeling of getting your first bar muscle up. We have recommended equipment that you can buy online inside the program.Is this a full body training program?No. This skill has 3 portions, the arch, the hollow pull down and the turnover into support. )You can do multiple programs at once, as long as they don’t have the same muscle group focus.We are excited you want to smash your weaknesses, but we also don’t want you getting hurt. C) 5 Rounds For Time: 10 Double KB C&J 32/20kg 3 Muscle Ups (Bar or Ring, whichever is a bigger weakness) We’ve seen hundreds of people find success in our programs. When should my rest days from Train Your Weakness programming be?We recommend at least 1 full days rest between each session. Bar Muscle-Up. 2. Muscle Up Progression Step 1 A: The Strict Chin Up (6-8+ Reps) Before we can think about attempting the muscle up we need to build … Whether you’re getting ready for a competition or just want to get more #gymnasty, we’ve got the step-by-step guidance you need to take your strict muscle up to the next level. 4 weeks of drills and prehab exercises for $34.99. 5) Completely lock your elbows when you are at the highest point The final cue in this bar muscle up progression in order to get up and over that bar is ‘the fast sit-up.’. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results. Now jump from this bottom position, and pull yourself to the top of the bar. The program is targeted at athletes who can perform five to ten linked kipping muscle ups and two to five linked strict muscle ups. Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. Bar muscle up - A muscle up on a horizontal bar. We offer a simple, 30 day, no questions asked, 100% money back guarantee. Monday. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. All Rights Reserved . Athletes must be able to perform 1 strict pull up and 1 strict ring dip. We expect that you have some solid strict pull-ups and your kipping mechanics in place. Dusty Hyland of CrossFit Gymnastics gives instruction on how to master the bar muscle-up. If you want to do as many reps as possible, or a set number of reps in as short a time as possible, all whilst conserving energy for the remainder of the workout, then kipping is a logical strategy. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. If you want to learn those same things, I’d love to give you free access to our bar muscle up training guide. Next on your journey to the bar muscle up is learning how to kip correctly. 30 minutes, 3 days a week, for 6 weeks is all it will take for you to be able to do a BMU. Ring/Bar Muscle-Up Program. Control (5min): 3 rounds for form: 10 scapular pull ups and 10 scapular push ups. What are the "Coach's Notes"?Coach's Notes will help you understand WHY you're doing each movement in the program. This is a one time payment and you will have access to the program for life! Third, we’ll introduce the bar muscle up. Dedicate an extra 30 minutes, 3/week, for 6 weeks to see results. If not, then you may want to go through this program twice -or more- to build up the strength and technique necessary. Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way. Can I do multiple TYW programs at once?It’s not advisable that you do multiple programs that focus on the same muscle groups (example: HSPU & RMU - too much strain on shoulders! BAR MUSCLE UP PROGRAM WITH NATE WEAMER This seminar is for anyone that can do a muscle up or for those that dangerously close! Bar Muscle Ups Step 6: Fast sit-up & lock out arms. These sessions can be used to compliment a regular class or competitors program. Doing TYW programming after a normal training session might also work best with your unique schedule, and you will definitely still see positive results. It requires power, strength, and coordination. The strict Muscle Up is harder to achieve. Wishing you could RX that WOD with bar muscle ups? 3) Use your jumping momentum to propel you into a full muscle up. The following program will progress you through the skill and movement patterns needed to learn the bar muscle up. 1) Hanging: Grasping the bar while maintaining body alignment and being pain free 2) Arch Position: The aggressive kip needed for most people to get to the top of a bar muscle up requires a solid reverse “C” from head to toe.If the thoracic spine (upper back) and shoulders can’t open fully the athlete will make up the ground at the low back and rib cage. Use this plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload. Please provide ID.I need to get in touch - how can I contact you?Email us at [email protected]. It takes determination and hard work to master it. 4) Focus on the transition, on how it feels and on what position you need to move your wrists, elbows and upper body. This is the third program in the Kipping series and the follow-up to the Toes to bar program.