MLF Group Home

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

Set up for Seated L Muscle-Up

  • Begin seated on the ground, holding the rings in a false grip.

Points of Performance for Seated L 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

  • Depending on the skill, start from the seated position.  As the athlete progresses, move to a dead hang position then activate the core to the L position before initiating the pull
  • Keep the body active and tight throughout the entire movement
  • To scale, hold the legs in a bent knee position