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No Rush Training

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Coach Elisa Bandstra ||
I help intermediate CrossFit athletes master rig-based gymnastics skills (like bar muscle-ups and kipping pull-ups) with a technique-first approach || Ex-teacher turned coach || Click the link below for my BMU Strength Program

05/08/2026

Doing a big chest to bar pull up instead of a BMU?

Try this great tip from .co to think of doing a med ball slam to feel the push down with the arms

Tip so good I almost gave myself a concussion by landing so high 🤣

Do a few before your next BMU session and let me know how it goes!

30/07/2026

I'll die on this hill that tuck ups are the best strength exercise for kipping BMU!

But, if you haven't got them yet, here's a great starting point!

Go grab yourself some for an easy low bar set up. Set that bar up at chest height, wrap a band around your lower back and do 3-5 negative reps. Easy? Remove the band, jump up to the end position and lower down again. If you can comfortably do a 10 sec negative like this... go ahead and try an RX tuck up ;).

P.s. got 3 tuck ups? You'll probably be strong enough for a BMU!

Want more of my guidance? I have a full 8 week BMU base strength program in my bio! + you can stalk me and send videos for technique review when you do the program too!

27/07/2026

One of the things I struggled most with when I started CrossFit, as a non-athletic background average joe, was having body awareness.

I could do 1 thing with my arms, but then my legs had their own brain and did something completely uncontrolled 🤣.

One thing that helped me a lot was squeezing a kneesleeve inbetween my legs during kipping toes to bar/pull-ups/bmu, so I didnt have to think so much about my legs! Auto-pilot tension was nice. And once I did this for a few weeks, I automatically (ok maybe with 1 brain cel thinking about it) kept tension!

Recently I thought "why not literally glue my feet together with a mini band?". Which helped a lot as well! And is even more unforgiving than a knee sleeve 🤣. Though; be careful of the dismount folks!

Tigher = lighter and helps a lot with moving as 1 powerful unit in Gymnastics!

Try it out and see if helps!

23/07/2026

Follow for more BMU Tips!

Just thought I'd drop some of my favourite BMU cues here!

Which one are you tryin

17/07/2026

If I had one last lesson to give about banded muscle ups, this is the one I wouldn't skip!

Banded BMU can be a great tool IF and only IF you know which positions/puzzle pieces you need to get one without bands.

But if you don't, and you slap on some thick boyyzz you will probably set yourself up for failure and teach yourself bad movement patterns...

Like: not having a big patient arch (which is hard to do with bands anyways...)

And worst of all; having your legs swing behind the bar when you do your turnover.

Thicqqq bands will get you over that bar regardless. And will stroke that ego. But removing them? Now you've got a problem...

Big arch makes for big power to push you behind the bar & you need to keep those legs in front to balance yourself over the bar. If the legs swing back: you will pull yourself away from the bar!

Do these two things correctly and you can use the bands a good bridge to learning the full movement... but this danger of teaching yourself bad habits is why I don't prescribe them in my personalised 1:1 online coaching until I know my students can keep good habits...

Want to know more tips for your BMUs? Then you're in the right place! And if you're not sure where to begin with muscle ups...I have an 8 week base program that you can check out through the link in bio!

14/07/2026

When people say to me "wow I love your effortless technique" I always chuckle.

Because I certainly wasn't born with this gift of moving "well".

I was born with a gift to be relentless and stubborn in wanting to perfect movement and learn new skills though!

So yes, it may look good technique wise now, but that's just from hours and hours of analysing & trying new things to get better!

I used to envy how other people seemed to learn Gymnastic skills so easily and here I was, with 10+ strict pull-ups, feeling frustrated and dumb because my hip pop was nowhere to be found.

But now I am grateful for that. Because it has given me a big toolbox in helping you unlock your first skill, especially when you feel stuck like I did! I've probably done it all in my own movement 🤣.

If there's one thing I would've changed in my journey to the first BMU though, it'd be to take the time to build specific BMU strength & movement patterns. I know now that there is a big gap between being able to do strict pull-ups easily & knowing how to push down on the bar to get around for a BMU. And a gap between the kip swing for a kipping pull-up & a jump in for a BMU (especially if you don't hip pop with your kipping pull-ups!!! Which...2020 me was very very guilty of...)

I've put this base work in my 8-week program! Comment "BMUPROGRAM" to check it out!

Adres

Brielle

Website

https://marketplace.trainheroic.com/workout-plan/program/bandstra-program-1751977968?attrib=597201-fb

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