The ring muscle up is an advanced gymnastic exercise performed on rings that combines a pull-up and dip in one fluid motion. It requires exceptional upper body strength, coordination, and ring stability. The instability of the rings makes this significantly more challenging than a bar muscle up.
Also Works
BicepsTricepsShouldersChestCore
How to Perform
1
Hang from gymnast rings with arms fully extended, using a false grip (wrists over the rings).
2
Engage your core and pull yourself up explosively, bringing your chest toward the rings.
3
As you reach the top of the pull, lean forward and transition your hands from below to above the rings.
4
Press yourself up by straightening your arms until you're in the support position above the rings.
5
Lower yourself back down with control, reversing the movement.
6
Repeat for the desired number of repetitions.
Pro Tips
•Master the false grip (wrists curled over the top of the rings) before attempting the Muscle Up; it's essential for the transition.
•Pull aggressively and then lean your chest forward over the rings during the transition phase.
•Keep the rings close to your body throughout the entire movement; wide rings make the transition nearly impossible.
Common Mistakes
•Attempting the Muscle Up without a strong false grip, which causes the hands to slip during the transition.
•Not pulling high enough before transitioning, resulting in a failed catch or excessive kipping.
•Neglecting the dip portion of the movement and collapsing at the top instead of pressing out to full lockout.