Bar muscle ups are one of the most technically challenging gymnastic movements we will teach, and one of those skills that you all want to add to your arsenal of skills and show off to your friends. However, as coaches, we often find that some athletes are a little too eager to jump in and try these without building the proper foundations to perform them safely and injury free. This often results in poor technique, and an awkward catch over the bar.
You know what I’m talking about – the chicken wing!
Don’t get me wrong, we want to see you progress, and succeed. But we want you to do this safely. With the aim of helping those of you ready to move forward with bar muscle ups, and become more competent at them, I have set out some information to help you recognise if you are ready to try this and have included some skill progressions to get you there.
The bar muscle up is a high skill movement, requiring requisite strength, mobility, control, coordination, timing, and technique. These things take time to develop and acquire.
We can’t expect to jump up and perform a perfect bar muscle up without taking these factors into account and developing the technique, proficiency of movement, and the motor skills required to perform this safely and effectively, without risk of injury.