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.