Weighted Muscle-Up (On Bar)
The strict bar muscle-up with a plate hanging between the legs from a dip belt, every rep from a dead hang.
How to do it
Setup
Plate on a dip belt, overhand grip on the bar shoulder-width, dead hang, legs still.
Steps
- Pull explosively until the bar reaches the lower chest.
- Lean over the bar and roll both shoulders above it together.
- Press to straight arms, then lower back to the hang with control.
Common mistakes
Pulling only to the chin with a plate on: the turn needs the bar at the chest; go lighter. One arm crossing first: both shoulders roll over together. Kicking the plate forward to get over the bar: the legs stay still; the pull does the work.
Breathing
Exhale through the pull and press.
