Bar Muscle-Up

How to do it

1. Grip a straight pull-up bar with a shoulder-width overhand grip; a rigid bar allows no false grip, so a weaker wrist position is unavoidable.
2. Initiate a kipping swing or a strict pull, driving your hips forward and pulling explosively so your chest travels toward the bar higher than in a normal pull-up.
3. As your chest passes bar height, lean forward aggressively over the bar and roll your wrists over the top, transitioning from a pulling to a pressing position.
4. Continue pressing down through your hands to extend your elbows and finish with straight arms above the bar, similar to the top of a dip.
5. Lower back under the bar with control to reset for the next repetition.