Kipping Bar Muscle-Up

Setup: Hang from a pull-up bar with a false grip, hands shoulder-width apart, arms straight, shoulders active, core engaged.

Movement: Generate momentum with a kip by swinging hips and shoulders. Pull the chest over the bar, press out to extend the arms at the top, then lower back under control.

Standards:

• Full arm extension at the top
• Chest passes above the bar
• Fluid, controlled kip and transition

Focus Points: Coordinate hip drive and shoulder pull, maintain core tightness, keep smooth and controlled rhythm.