Weighted Muscle up (on bar)

Weighted Muscle up (on bar): So führst du sie aus

1. 1Attach a weight belt or put on a weighted vest and confirm the load is secure before approaching the bar.
2. 2Jump or step up and take an overhand grip on the bar, hands roughly shoulder-width apart. Hang at full arm extension and brace your core firmly.
3. 3Initiate the movement with a strong, explosive pull, driving your elbows down and back to generate upward momentum.
4. 4As your chest approaches bar height, transition your wrists over the top of the bar by rotating your elbows forward in one continuous motion.
5. 5Press through your palms to straighten your arms above the bar, finishing in a controlled support position with the bar at hip level.
6. 6Hold the top position for a brief pause, keeping your core tight and your body as vertical as possible.
7. 7Lower yourself back under control by bending the elbows and reversing the transition, returning to a dead hang before the next rep.
8. 8Complete your planned reps, then dismount safely by stepping or lowering down — do not drop from height with extra weight attached.

Technik-Tipps

• Keep your core braced throughout the entire movement; a loose midsection will cause your hips to swing and rob you of power during the transition.
• Time the wrist rotation precisely — flipping your elbows forward too early or too late is the most common cause of a stalled transition.
• Start with a small additional load (2–5 kg) and only increase weight once your bar muscle-up technique is consistent and controlled.
• Use a false grip (wrists slightly over the bar at the start) to shorten the transition distance, especially when learning with added load.
• Control the descent — a sloppy drop from the top increases joint stress and removes the training benefit of the eccentric phase.

Häufige Fehler

• Using excessive kipping or swinging to compensate for insufficient pulling strength, which reduces the training stimulus and increases injury risk.
• Adding too much weight before the bodyweight version is solid, which compounds technical errors and places unsafe stress on the wrists and elbows.
• Muscling through a stalled transition by hitching at the hip — this creates dangerous shoulder torque and signals the load is too heavy.
• Neglecting to brace the core, which leads to lower-back hyperextension and a loss of power transfer between the pulling and pressing phases.
• Rushing the descent and dropping suddenly from the top, which jars the joints and misses the strength-building potential of the lowering phase.

Häufig gestellte Fragen