Strict 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: Pull yourself up without using a kip, transitioning your chest over the bar, then press out to extend arms at the top. Lower under control.

Standards:

• Full arm extension at the top
• Chest passes above the bar
• Strict, controlled motion with no kip

Focus Points: Engage lats, shoulders, and core, maintain strict form, avoid swinging, use smooth and controlled pull and press.