Bar Muscle up

Click HERE for a demo with explanation and jumping variations.

Scaling Options:

Muscle-up on Rings

Burpee Pullup

Jumping Bar Muscle-up

Chest to Bar Pullup

Combination of Dip/Pullup OR Pushup/Pullup

Mobility:

Overhead:  Band Distraction, T-spine smash, Keg Drill

Internal Rotation:  Stretch, Smash with Barbell