Although you may be able to perform this skill before reaching the prerequisite strength, we recommend investing the time in strength development before working the skill. Bar dips are performed on a single pull-up bar.


Progression - Bar Swing Development 

Big Kip Swing

Points of Performance
- Unlike a regular kip swing, aim to make this as big as possible while still maintaining the same body positions.

Big Kip Swing + Knees Up

Points of Performance
- Bring the knees up slightly in the back of the kip swing.
- Body should still be tight while arching.

Low Chest-to-Bar Pull-Up

Points of Performance
- Contact as low as possible on the torso.
- In order to do this properly, be sure to get height in the kip swing before pulling.

Bar Muscle Up Hip Extension

Hip to Bar Pull Up

 

Points of Performance
- Feet on partners shoulder so that hips begin bent.
- Pull down on bar with straight arms then aggressively extend hips towards bar.

Points of Performance
- Although they may not contact. Aim to touch the hips to bar.

 

Progression - Bar Muscle-Up

Jumping Bar Muscle-Up

Points of Performance
- This drill teaches the transition. Aim to sit over the bar quickly and catch low. 
- Decrease the box height to increase difficulty.

Bar Muscle-Up

Points of Performance
- Stay tight in the swing and think about bringing the bar low on the body before transitioning. 
- This is not a chest to bar pull-up, the bar muscle-up requires a much lower pull.