gymnastic exercises brooke ence bar muscle up

7 Important Gymnastic Exercises ALL Crossfitters Need to Master!

From ring muscle ups to handstand walks, gymnastic exercises are often tricky to master! Here are 7 common examples within Crossfit, and how to get much, much better at them!

This technique guide will help you master the most common gymnastic exercises that you are likely to encounter in Crossfit.


For many Crossfitters, this gymnastic exercise is one of the most desired goals within the long-term training process.

Not only do muscle ups look impressive, but they are also an amazing way to build great upper body strength and explosive power from the hip drive. This article will explain what you need to do in order to complete your first few muscle ups.

How to achieve your first bar muscle up

gymnastic exercises crossfit girl bar muscle up in crossfit competition

Your glutes and hips are essential for generating power !

© High Intensity Photography


The bar muscle up is clearly not a suitable exercise for someone who is totally new to gymnastics. The exercise combines a strong Pull Up with a stable Dip, a dynamic kip and perfect timing.

The following numbers for body weight exercises provide a good guide of what level you should aim for before you begin to learn the technique for Muscle Ups:

  • 7 – 10 Strict Pull ups
  • 10+ Kipping Pull ups
  • 10 – 15 Dips
  • 3-5 Strict Chest2Bar-Pull ups

These numbers should only serve as a rough guide.

Check out the next page to learn how to master the other kind of muscle ups…

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