The weighted ring muscle up is an advanced gymnastic exercise performed on rings with added weight via a belt or vest. It combines a pull-up and dip in one fluid motion, requiring exceptional upper body strength, coordination, and ring stability. The instability of the rings makes this significantly harder than a bar muscle up.
Also Works
BicepsTricepsShouldersChestCore
How to Perform
1
Attach a weight belt with the desired weight or wear a weighted vest.
2
Hang from gymnast rings with arms fully extended and a false grip (wrists over the rings).
3
Engage your core and pull yourself up explosively, bringing your chest toward the rings.
4
As you reach the top of the pull, lean forward and transition your hands from below to above the rings.
5
Press yourself up by straightening your arms until you're in the support position above the rings.
6
Lower yourself back down with control, reversing the movement.