Build a Strict Bar Muscle-Up

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Crush Your Goals

Reach Your goals on the bar:

If you've seen those "bar stars" athletes crush those strict bar muscle up and you are ready to attack that goal but not sure where to begin? You're in the right place. The strict bar muscle up isa challenging bodyweight strength exercise. We’ll guide you with the right drills, strength-building exercises, and consistent practice needed to get you closer to achieving your strictmuscle up goal!

1. Build the foundation

The strict muscle up is a seriously difficult skill that demands determination and hard work to master. While it differs from the kipping muscle up, which incorporates a dynamic kip to help propel you over the bar, both require a solid foundation of strength and technique. With the right guidance, anyone can work toward achieving their first bar muscle up. We provide step-by-step instructions, workouts, and routines designed to build the foundational skills and strength needed for success.

2. Kill bad form

Anyone can be a YouTube fitness coach. 3x games athlete Pamela Gagnon and Doctor Zach Long have the experience and knowledge to help you avoid the pitfalls of bad form and injury.

3. Success begets success

What's next? Love the body weight movements and want more strict muscle up challenges? We offer weekly gymnasty training along with dozens of other gymnastics-focused programs. Don't stop here—become a member and use this skill to build your next achievement. Whether you're working on mastering the bar muscle up or progressing to more challenging variations like the strict muscle up, our programs are designed to help you become the athlete you know you can be!

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Performance Training Done the Right Way

As a physical therapist, I see injuries happen from poor form and overtraining all the time. Athletes attempting bar muscle-ups and kipping muscle ups without a solid plan get injured far too often, leading to them halting their skills training and ultimately not reaching their goals. Our program balances strength work, technique drills, and prehab exercises to build you up without breaking you down!

Learn from the best

Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Her programming is used across the country by athletes of all levels. She knows first hand what it takes to succeed as an athlete.

Prerequisites:

3-5 Strict Chest to Bar PullUps
1:00 min active hang

Equipment needed:

Rig
Low Rig
Box
Foam Roller

Program Details:

5 weeks
3x/week
10-15 minutes per day

There’s nothing like the feeling of success!

With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.

Whether you’re getting ready for a competition or just want to get more #gymnasty, we’ve got the step-by-step guidance you need to start your strict bar muscle up journey.

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A personal trainer without the cost

Program Pricing

One Time Payment

Strict Bar Muscle-Up Program

$49.99

✅ Access to the Strict Bar Muscle-Up Program for 1 year

✅ Access to our a virtual Bar Muscle-Up workshop

✅ Become a member of the global Performance Plus community via our private Facebook group

✅ Coaching from Gymnastics Expert Pamela Gagnon and Physical Therapist Dr. Zach Long

✅ Success guarantee. Get your first strict BMU or get your money back (assuming you have all the pre-requisites and follow the program perfectly).

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Monthly Membership

$34.99 _/month

✅ Strict Bar Muscle-Up Program Included In Membership

✅Access to the 50+ other Performance Plus Programs aimed to help you achieve your goals

✅ Access to 1,000+ video exercise library

✅ Get access to our 50+ Movement Specific Programs

✅ Take all of our virtual workshops for FREE