What is a Ring Muscle Up?
A ring muscle up is a bodyweight exercise that involves moving from a hanging position to a support position above gymnastic rings. It is a challenging and impressive movement that requires upper body and core strength, coordination, and control.
The ring muscle up is commonly seen in gymnastics, calisthenics, and CrossFit training.
Here’s a step-by-step breakdown of the ring muscle up:
1. **Starting Position:** Begin by gripping the gymnastic rings with an overhand grip, palms facing away from you. Hang freely with your arms fully extended, and your body straight.
2. **The Pull-Up:** Initiate the movement by performing a pull-up. Engage your back, shoulders, and arms to pull your body upward towards the rings.
3. **The Transition:** Once your chest reaches the height of the rings, quickly transition your hands from a pronated grip to a false grip. In a false grip, the rings are positioned between the base of your palm and your wrist, with your wrists turned inward. This grip is crucial for transitioning into the support position.
4. **The Transition Phase 2:** After the false grip is secured, continue the pull-up, bringing your elbows close to your body and above the rings.
5. **The Dip:** Once you have completed the pull-up phase, start pressing down on the rings and push your body upwards. This dip motion involves straightening your arms to push your body above the rings.
6. **The Support Position:** At the top of the movement, your arms should be fully extended, and your body is in a support position above the rings. Your hands should be directly under your shoulders, and your body forms a hollow position with your feet together.
7. **The Descent:** To complete the ring muscle up, slowly lower yourself back to the starting hanging position with control.The ring muscle up is considered a high-skill Benchmark movement and takes time and practice to achieve, especially for beginners.
We built a Step by Step program called, “Get Your First Muscle Up”; It has everything you need to “Get Your FIrst Muscle Up”
What Equipment Do I need?
★Wooden Rings, and Straps, and a Place to Hang Them
What are the prerequisites to “Get My First Muscle Up”?
To begin This Program We Suggest that you are first able to do:
★3 Strict, Chest To Bar Pull-Ups
★15 Strict Push Ups
What is the Time Commitment per Week?
Less Than 2 Hours per Week, Spread Between 2-3 Sessions. We offer several different approaches for you to best fit your schedule and what your body responds to best.
Will I still be able to do other workouts and Training?
Yes, you will be able to “Get Your First Muscle Up” while still maintaining all of your other training. We suggest that you do your Muscle Up training before your other training. This ensures that you are the freshest possible for learning your new skills.