BWTB’s First Kipping Bar Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master the swing and “pop” needed to properly perform this classic bodyweight gymnastics movement. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups.
Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder stability, core strength, and lat strength, with a heavy focus on transition technique, the kip swing, and kipping control. These are all necessary components that will help you bridge the gap between your kipping pull-up and bar dip capabilities; the sum of which will be much greater than the parts. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on.
The First Kipping Bar Muscle-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. Mastering both the strict pull-up and the kipping pull-up can greatly contribute to your success over the course of this program.
10 PVC Pass Throughs
10 Scap Pull-ups
15 Beat Swings
Hollow Hold, 3 x 30 secs (accumulate)
Press your lower back into the floor. There should be no space between your back and the floor. Keep the shoulders off the ground and, if needed, scale to a tuck hold.
Kip Drills, 3 x 8
Actively press down on the bar and drag your feet up the side of the box. This will build strength in your lats as well as teach you how to properly use them during your kipping movements.
Slow Box Kipping Pull-ups, 3 x 12
This drill will not primarily challenge your pulling strength- it is working proper movement patterns. Muscle memory will be a big factor in addition to strength building in this program.