Dave Durante: Bar Muscle-Up Variations

Dave Durante: Bar Muscle-Up Variations


First what I’m gonna do is a gymnastics-style kip. So it’ll be like a bar muscle-up, but this is actually a reference to the actual kip that is the name skill in gymnastics. And this is actually—it’s funny because in gymnastics when a kid gets this skill, this is kind of like the Holy Grail. You remember the day when you finally get this skill in gymnastics the same way you do when you get your first muscle-up in CrossFit. So this is a big skill in gymnastics, but we’re gonna adapt it a little bit and turn it into a little bit more of a repetition. So what I’m gonna do after I get up into support I’m just gonna lower myself back down and stay with my toes to the bar and just use kind of a pendulum swing to get back up to support and do a bunch of reps from there. And now I’m gonna show you a bar muscle-up the way it would normally be done in CrossFit. So when you’re doing a bar muscle-up what you want to be feeling is your shoulders coming through trying to hit that front extreme position, trying to get as far forward as possible before you snap. So you have to have a lot of patience on this. It’s patience to allow your body to come forward, open those shoulders up, hit that peak position before you do any reaction. But when you react you have to react aggressively. That’s really key. Its’ not kind of a fluid reaction, it’s patience then reacting almost like a cobra strikes, it’s very quick. So be patient, then watch where my shoulders are when I actually start to sit up in that bar muscle-up. So I think you probably could see from there how extreme forward my shoulders were before I did any reaction. Patience and then reacting quickly at the front part. Yeah, so the first one is more that gymnastics kipping action where you’re getting your shoulders on top of the bar but leaving your feet in more like a toes-to-bar position. And that’s about efficiency. That’s a technical movement it’s not so much strength, so when you start to understand how that pendulum works you’re not really using too much strength. So from efficiency standpoint, it’s actually easy to do, it doesn’t really burn anything out. It burns up your forearms and your grip more than anything else. The bar muscle-up that you normally see in competition and stuff starts from a little bit lower and your’e not allowed to get your feet up so high. So what you do there, I’m trying to work on trying to build that efficiency and build that technique from a different position trying to do it more from my shoulders than doing it from that pendulum with my toes toward the bar. So both of them have value but they’re definitely coming from different positions.