Seven days that earn the turnover.
Positions before progressions. Seven days that make week one of the Bar Muscle-Up program feel like week three.
The bar muscle-up fails at the swing and the turnover long before it fails at strength. This week builds both - the beat swing, the chest-to-bar pull, the support you land in - so week one of the program isn't your first date with any of them.
~10 MINUTES A DAY - MARK EACH DAY DONE AS YOU GO; IT SAVES ON THIS DEVICE
- Nothing here should hurt. Discomfort in muscles - fine. Pain in joints - stop.
- Quality of position beats duration, every single day.
- Rest as much as you need between sets. This is practice, not a workout.
- If something hurts, skip it and see a professional in person.
The beat swing
Hang on the bar: hollow to arch, small and controlled. Shoulders drive the swing, hips stay quiet. 4 sets of 5 smooth swings.
WHY - Every bar muscle-up starts as timing, not muscle.
Chest-to-bar pull
Pull as high as you can with the bar kept close - aim for your chest, not your chin. Band or jump assist if you need it. 4 sets of 3, full rest.
WHY - The higher the pull, the shorter the turnover.
Support hold
Top of a bar dip: arms locked, shoulders pushed long, bar at your hips. 4-5 holds of 5-15 seconds.
WHY - You need somewhere to land before you're allowed to jump.
Rest + walk
Deliberate rest. Forearms and shoulders will be talking after two days on the bar - listen, walk, leave it alone.
WHY - Adaptation happens between sessions, not during them.
Low-bar turnover
On a low bar with feet on the ground: pull to your chest, tip the wrists over, press to support. 5 slow singles.
WHY - The turnover, rehearsed in slow motion.
Swing into pull
Beat swing straight into a high pull: 4 sets of 3 with full rest. Nothing above the bar yet - just speed and timing.
WHY - Stringing the pieces together is its own skill.
Test + log
Retest: swing quality, pull height, support hold time. Write it all down, honestly.
WHY - That log is your entry point to the 12 weeks.
Seven days of evidence. Twelve weeks of program.
You now have a week of logged positions - exactly what the 12-week Bar Muscle-Up program picks up and builds on. Every week of it gets read and rewritten off your log, the way you just practised.
Want it in your inbox instead? One email with the seven days and your day-7 next step. Then nothing, unless you ask.
NOT MEDICAL ADVICE. TRAIN WITHIN YOUR LIMITS.