Bar Muscle-Up

Start hanging from the bar with an overhand grip slightly wider than your shoulders, and pull explosively, driving your chest toward the bar the way you would for a chest-to-bar pull-up. As your chest reaches bar height, shift the pull forward, taking your body over the bar rather than just up to it, so your wrists roll from underneath to on top of the bar in one motion. Press down through your hands to finish, straightening your arms until you're supported above the bar like the top of a dip. The transition over the bar, not the initial pull, is the part that separates this from a big pull-up. Lower back down under control through the same path in reverse.