5 Drills to Get Your Strict Bar Muscle Up

The Strict Bar Muscle Up requires mastery of pulling strength and body awareness. These 5 drills will help you build strength, timing for the transition and body awareness so you can master this skill and crush your goals.
This tutorial covers weighted pulling work, negatives and drills to help with speed through the transition to go from the pull into the press position.
Think you are too old to get strong? At age 47, I am still crushing strict bar muscle-ups... so let’s get going and put our bodies to work.
Check out our 5 week program to crush your Strict Bar Muscle-Up Goal!
performanceplusprogramming.com...

[@yudzin88]

I am absolutely blown away, the best muscle up advice I ever came across. And most important of all I can apply 4/5 at home.

[@pamelagnon]

Appreciate that and so glad it’s useful. A great skill to work on!

[@javo1299]

If anyone can explain the muscle up execution technique better than this great teacher, let me know. Respect ✊💪😊👏👏👏👏. Greetings from Buenos Aires, Argentina

[@pamelagnon]

appreciate that a ton! so glad it's useful and helpful.

[@alejandrochirico]

I'm from Buenos Aires, Argentina too. I have been searching for looots of bmu tutorials, many of them really were a waste of time despite comments below were good. But this video it"s the definitive guide for strict BMU!! I will follow it with all the hope it would work.

[@KizokuOniiUzumaki]

Wow. This might be the single best video on MU drills I have seen. I am close and I am hungry for my first MU. I’m 40 and 200lbs. I am gonna add these drills in right away (or at least the ones I can do right now).

[@richardscogin6906]

Thanks for the great info I am 53 and did my first ring MU this morning!! Post more

[@nonotthaone]

the wrist position on the way down was the missing piece for me. Great tip!

[@stepaukob]

Thanks for the tips. I'm 56 and am working towards the strict bar MU. :)

[@luffebassen]

Have u gotten it yet?

[@stepaukob]

@@luffebassen I ended up reinjuring my rotator cuff. I've been doing 60 mins cardio 6 days a week for the past 6 months. Not sure what I'm going to do when I start lifting again. Really want to get the human flag..... I was really close to that.

[@stepaukob]

@@patricklang7162 Appr. eight months ago my rotator cuff started bothering me bad so I spent the following six months just doing cardio 1 hour day, six days/week. I just started working with weights two months ago. I don't know if I'll try MU anymore but I def want to get the human flagpole....I was really close to that when my shoulder started bothering me.......I was able to get 1-2 ring MUs before my shoulder bothered me but not close at all with straight bar.

[@patricklang7162]

Well good luck. I hope that you get that human flag pole. I’ve always loved the look of that.

[@stepaukob]

@@patricklang7162 I can jump into a "tuck" human flag and hold it for a few seconds 😊. I'm also working on my handstand so I'm doing a lot of shoulder girdle strength training. Are you working towards anything?

[@Guilkdp]

So glad to see no momentum being used, looks much much more pleasing.

[@timshel011]

Thanks for the great tips!
Going to do these exercises asap...

[@jamiecrawford5513]

Great advice. Thanks for posting

[@cjw6659]

really good - thank you.

[@jordanthornton]

Absolutely excellent - thank you 🌲

[@trieuquangkhai821]

This is definitely the best!

[@johnmar1622]

10/10 thanks you Pam, you are a wonder woman.

[@pamelagnon]

Thank you for the kind feedback. Glad it’s a helpful video. 😊

[@veselinvasilev9362]

Thank you!

[@adriansrfr]

A lot of tips I have not seen before, ty.

[@worldwideachievers1234]

Excellent information. Haven’t seen a couple of these. Thanks for sharing

[@saldena4]

Legit work coach, thanks

[@living9377]

Great tutorial. Thanks for sharing! 💯👏🏼🔥👍😊

[@AlteredState1123]

Wow. This instruction is next level. Thank you.

[@TSCultra]

Incredible! Refreshing and creative drills.

[@PABSCAL]

Bravo!! Gracias! Many thanks!

[@dexttech]

Nice drills 🙏 please make video how to get strict chest to bar 🙏🙏

[@pamelagnon]

great idea! will get that going asap.

[@covidfartfog8076]

Nicely explained

[@randompuppy789]

great stuff

[@milanbaros4964]

Amazing thx

[@ale03000]

Very strong woman doing strict muscle ups, I'm a guy and can't even do the kipping muscle up yet, dam . . .Current level 10 strict bodyweight pullups & 20 dips

[@fraz_the_mediocre]

Strong woman 💪, thanks for the tips!

[@jagss7158]

Very good video God bles profesoor!

[@ImranKhan-hi8rh]

Nice more information

[@johi1elf]

Wow nice... vgj delivering some unique ideas. Love ur approach!

[@pamelagnon]

thanks so much.

[@deronbayer4693]

amazing, like any great coach, not only are the drills demonstrated, bu there is a great explanation of why the drill helps, not sure if i will ever get one, but loved watching the video, master class in demo videos

[@pamelagnon]

Appreciate that! Keep working towards it. It’s the journey that teaches you so much

[@deronbayer4693]

@@pamelagnon ha! we'll see, but i love that sentiment, thanks coach

[@pamelagnon]

@@deronbayer4693 ;)

[@gannonw]

Great explanation with a few exercise I've never thought of as prep for MUs. The only issue is there's no such thing as muscle memory so she needs to rethink the focus/result of the band pull-downs.

[@zerflexer9919]

Damn thats good

[@melissahouse1296]

Absolutely brilliant A+++ subscribed!

[@pamelagnon]

Appreciate you!

[@p5rsona]

wowza

[@danielalexanderkandou9610]

OMG, You're strong woman💪

[@pamelagnon]

Thanks 🙏🏼

[@user-yf4kc9el9j]

Good nice motion 👍

[@jandersonmessias5446]

♥️❤♥️❤♥️❤♥️♥️❤♥️❤

[@Henry24_8]

Can u please make a video on strict chest to bar pullups, I can do around 17 strict chin above the bar pullups but I just can't pull that last extra few inches to touch my chest....I don't know whether I'm lacking in strength or technique wise

[@strawberryyogurt0]

Can you simply hold a bar/broomstick/whatever touching your chest? Is that the same grip width as your pullup grip?

[@luffebassen]

LOL.. Shredded badass.
Veins across the stomach as if it's no big deal 😂

[@strawberryyogurt0]

I still can’t get a cheat or kipping or momentum muscle up. But I can do 4 or 5 chest to bar pull-up. I can do about 12 strict pull-up to shoulder height. Too bad the Russian push-up doesn’t really agree with my elbows.

[@stephaddiction]

Do you have a strict c2b vid? :(

[@AaronRosenberginlou]

What type of tape are you using on your hands?

[@gabim4199]

Shredded queen 👸🏼 👑

[@faramarzlashani7151]

درود بر شما
بسیار مفید و جامع بود، با وجود کوتاه بودن.
در میان ویدئوهای مشابه و بسیار زیاد که من دیده ام، با فاصله زیاد بهترین بودید. سپاس از شما، وچقدر حیف و سوال برانگیز که اینقدر کم دیده شده اید.

[@Jansoyle]

Like to lissen you..much bettter than others

[@vivienne_lavida]

Badass woman

[@SUF-py4ix]

Love the Russian push up

[@liztrieu8487]

Should you work to get your strict muscle up first before attempting the kipping version?

[@ale03000]

Hi, usually learn the kipping muscle up first, which is my current goal, first then try to clean it up . .
That is challenging enough . .

[@gadio16]

That's almost like asking if you should learn one arm handstand before regular handstand.

[@peterrusznak6165]

47? Great. 99.9 % of the population can't do this at ANY age..

[@artomeri7266]

WHat the FuCK woman doing a strict muscle-up?????
Like before watching...

[@joaquinandresvidal1024]

Tip Number One: Weigth about 50 pounds 😅

[@rossocorsa6577]

Your jawline is more manlier than mine :(

[@thedeeptissuedoc288]

Smile more

[@BelarusianInUk]

Your grip is not correct and not safe

[@MK-sx3bm]

@locro117 does it