# Bar Muscle-Up (Overcoming Gravity Level 6)

> The Bar Muscle-Up (OG Level 6) is an explosive compound calisthenics movement that transitions an athlete from a dead hang below a pull-up bar to a locked-out straight-bar support above it. It requires high-velocity latissimus dorsi pulling power along a hollow-arch C-curve trajectory followed by a rapid wrist and shoulder turnover into a straight-bar dip. Readiness requires 12 strict Pull-Ups and 15 Dips.

- Canonical URL: https://enixfit.com/exercises/bar-muscle-up
- Canonical ID: `bar_muscle_up`
- Logging Type: `BODYWEIGHT_REPS` (Requires External Weight: false)
- Prerequisite Readiness Gate: 12 Strict Pull-Ups + 5 Explosive Chest-to-Bar Pull-Ups + 15 Dips
- Mastery Standard: 3 sets × 5 symmetrical reps without chicken-winging
- Primary Muscles: Latissimus Dorsi, Pectoralis Major, Triceps Brachii
- Secondary Muscles: Anterior Deltoids, Rectus Abdominis, Forearm Flexors

## Step-by-Step Execution
1. **Hollow Swing Entry**: Step slightly behind the bar and let the feet float just in front of the vertical plane in a tight hollow position.
2. **Explosive C-Curve Pull**: Drive straight arms down first, then pull the bar explosively toward the lower sternum/upper abdomen.
3. **Turnover & Straight-Bar Press**: Roll the wrists and shoulders forward over the bar simultaneously and press to locked-out support.

## Technical Coaching Cues
- Pull around the bar in a C-curve, never straight vertically into the underside of the bar
- Rotate both wrists over the bar at the exact same instant

## Common Mistakes & Corrections
- **Fault: Chicken-winging one elbow over the bar first** → Correction: Build higher explosive pull height to the lower sternum before turning over.