Bar Kip

A momentum-based way to get on top of a bar from a hang, trading the raw strength of a muscle-up for timing. From a modest swing the body arches hard at the front — chest pushed through, feet trailing behind in a reverse C — and only as the swing rocks back do the toes kick up toward the bar. As the legs drop again the straight arms press the bar down while the hips drive back, levering the body over the bar into support like a catapult rather than a pull. It fails almost exclusively on timing: kicking the feet up during the forward swing instead of waiting for the rock back, or swinging big with a flat body instead of small with a strong arch. Done correctly it costs so little energy it can be repeated all day.