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How to do a Banded Muscle-Up to improve your performance in CrossFit WODS.

Set up for Banded Muscle-Up

  • Begin by sitting on a band holding on the rings in a false grip.

Points of Performance for Banded Muscle-Up

  • Initiate the movement by pulling the rings to the sternum and doing an aggressive sit-up into the bottom of a ring dip.
  • Extend the arms with the elbows fully locked out to complete the rep.

Tips and Tricks

  • When in the seated position, be sure that you are lined up directly underneath the rings
  • Throughout the muscle-up, keep the rings in tight to the body
  • Use control in the descent of the dip and extension to the floor