Ring muscle-up
Also called Muscle-up on rings
The ring muscle-up is a muscle-up on gymnastic rings. You pull from a hang to support above the rings. Because the rings move, it is harder than on a bar. It trains your lats, chest and triceps, with your shoulders, biceps, forearms and abs helping to keep you stable. You need a strong Muscle-up on the bar and a steady ring support first. Use a false grip, keep the rings close to your body and stop if your shoulders hurt.
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How to do it
- Take the rings in a false grip, with the heel of your palm over the ring.
- Pull the rings to your chest, keeping them close to your body.
- Turn your elbows up and over the rings.
- Press up into support until your arms are straight and the rings are still.
Form tips
- False grip, rings close to your body.
- Pull to your chest, then drive elbows over the rings.
- Press into the support, arms fully straight.
Common mistake
- Letting the rings swing away from your body.