If you cue yourself to pull through the bar, you're much more likely to be able to get your elbows rotated around the bar. This will put you in position to complete a muscle-up with a dip. You'll need to apply two different forces to the bar. If you sequence these forces correctly with enough power, the bar and your elbows will be positioned accordingly. First, pull the bar down. This closely resembles a pull-up and is what will help peak your body above the bar. Right after initiating the pull, begin to push the bar down. This will help guide the bar to the bottom of your chest and most importantly, start to rotate your elbows around the bar. – Drew Murphy
If you cue yourself to pull through the bar, you're much more likely to be able to get your elbows rotated around the bar. This will put you in position to complete a muscle-up with a dip. You'll need to apply two different forces to the bar. If you sequence these forces correctly with enough power, the bar and your elbows will be positioned accordingly. First, pull the bar down. This closely resembles a pull-up and is what will help peak your body above the bar. Right after initiating the pull, begin to push the bar down. This will help guide the bar to the bottom of your chest and most importantly, start to rotate your elbows around the bar. – Drew Murphy
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