Bar Muscle Up Progression: From Resistance Band to No Band
Red band, yellow band, no band. How Jane worked her way up to her first kipping bar muscle up.
The goal
A bar muscle up takes you from hanging below the bar to pressing up above it in one move. It needs pulling strength, pushing strength, core control and timing.
The progression
Jane built up to it step by step on a rooftop gym in Dubai:
- 1. Red resistance band, which gives the most support.
- 2. Yellow band, with less help.
- 3. No band at all.
How to use bands
Resistance bands take part of your body weight so you can practise the full movement with good form. As you get stronger, you move to a lighter band until you no longer need one. The same method works for pull ups and dips.
Strong women train skills
Skills like this are a fun way to stay motivated and get fit beyond the scale. If you want to work toward your first pull up or muscle up, Jane can build a progression for you in 1:1 training.
Video transcript
No spoken words. On screen: Watch me finally getting there. Kip bar muscle up. 1) Red band. 2) Yellow band. 3) No band.