BENCHMARK LIBRARY / CALISTHENICS
Strict bar muscle-ups
A clear standard for your next measurable improvement.
The measurement.
HM1: dead hang to support above the bar with locked elbows; no leg swing or kip. Uninterrupted set.
Unitreps
DirectionHigher
Protocol versionhm-2026-10
Required equipment
Secure pull-up bar
Record conditions, assistance, bodyweight and actual load when applicable. Use appropriate supervision for loaded or technical tests. An estimated maximum is not a measured single.
All recorded performances are self-reported. Independent product; no endorsement by the linked organization is implied.