Banded Bar Muscle-Up
Set-up:
Wrap band around pull-up structure.
Grab band and place under one foot.
Step down until legs are straight.
Jump up to the bar with hands outside shoulder width.
Abs, glutes, and quads tight.
Legs together and straight.
Execution:
Jump to a hollow position (The back position of the swing).
Follow through to the superman position.
Pass through the hollow again now adding a pull down with the lats.
Bring the hips to the bar by pulling below the sternum.
Perform an aggressive sit-up.
Press out of the dip to a locked out arm position.
Descend closely to the bar reaching a forward swing.
Band thickness determines amount of assistance.
