Logan Steele
The ring muscle-up is a challenging exercise that requires strength and technique. It's composed of three parts: a pull-up, a transition motion, and a ring dip. To perform a ring muscle-up, you'll need two rings (ideally wooden) and a band. The set-up is simple: loop one ring through each end of the band and throw it over a pull-up bar or any high bar in the gym. The rings should be low enough so you can grab them and then sit on the floor. From there, you'll pull the rings downwards and tight into your chest, before transitioning through with your head and chest falling slightly forward. The transition is the most difficult part of the ring muscle-up, so mastering the false grip is key.
| Characteristics | Values |
|---|---|
| Equipment | Two gymnastic rings (wooden are best), one band, and somewhere to hang them (e.g. a tree, garage beams, or a pull-up bar) |
| Grip | False grip |
| Technique | Pull yourself up towards the rings, all the way to your sternum, keeping your elbows close to your body |
| Transition | The most difficult part of the muscle-up; throw your head and shoulders through the rings, finishing in a dip position |
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What You'll Learn
How to set up muscle up rings
Setting up muscle-up rings is simple and can be done at home. All you need is a pair of gymnastic rings (wooden is best), ideally some chalk, and somewhere to hang them, such as a tree, garage beams, or a pull-up bar.
To set up the rings, loop one ring through each end of a band and throw the band over a pull-up rig or any high-up bar. The rings should fall low enough so that you can grab them in a false grip and then sit down on the floor. From this position, you can start the exercise.
The diameter and thickness of your gymnastic rings are important for performing the false grip, which is required for the muscle-up. The rings should be small enough that you can grip them with your palms facing each other.
Once you have the right equipment and set-up, you can start the muscle-up exercise. This involves pulling yourself up towards the rings until you reach your sternum, keeping your elbows close to your body. Then, throw your head and shoulders through the rings, finishing in a dip position and locking out. This is the transition phase, which is the most difficult part of the exercise.
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The importance of the false grip
To perform a muscle-up on rings, you need a pair of gymnastic rings, ideally some chalk, and somewhere to hang them, such as a tree, garage beams, or a pull-up bar. The diameter and thickness of the rings are important for performing the false grip, which is required for the muscle-up.
The false grip is essential to mastering the muscle-up and stepping up your calisthenics capabilities. It is one of the more technical grips and movements in cross training, so it's important to take your time to learn how to do it correctly and safely. The false grip can feel incredibly painful and awkward at first, but with practice, it will become easier and significantly benefit your muscle-ups. It ensures that your hands always remain on top of the rings, making the dip and final push of each muscle-up feel much easier.
To perform the false grip, put the crook of your wrist (where it bends) over the top of the rings, with your hands draped over the bottom of the rings, knuckles over the top and facing in. Practise this grip regularly so that you become comfortable with it.
The transition from the hang to the false grip pull-up is the most difficult part of the muscle-up. To perform the pull-up, pull yourself up towards the rings all the way to your sternum, keeping your elbows close to your body. This will help you become comfortable with the false grip and build pulling strength.
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How to do a pull-up
To do a pull-up on rings, you'll need to start by grabbing the rings with a strong grip and hanging below them. You can stand on a box or bench to reach the rings if you need to. Make sure your arms and legs are extended and your elbows are slightly bent. Then, pull yourself up in a smooth manner, aiming to place your upper body above the rings. You can lean your upper body forward to get into a dip position.
Once you're on the rings, do a muscle-up and lower your body back down. When going back down, you can choose to use an L position by raising your legs up, which will help you balance.
After mastering the basic ring pull-up, you can challenge yourself by adjusting the distance of the rings to target different muscle groups. You can also try raising your legs into an L-Sit position to target your abdominal muscles.
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How to transition from a pull-up to a dip
To transition from a pull-up to a dip, you need to master the false grip. This is where you pull yourself up towards the rings, all the way to your sternum, keeping your elbows close to your body. This will help you to become comfortable with the false grip and build pulling strength.
Once you have mastered the false grip, you can start to work on the transition from the hang to the dip. This is the most difficult part of the ring muscle-up. From the pull-up position at the top, throw your head and shoulders through the rings, finishing in a dip position and then locking out. Think of this as a 'fast/violent sit-up'.
The more you practice this transition, the easier it will become. You can also increase the resistance during the drill by using a band to increase tension, which will help you during the transition.
The ring muscle-up is a challenging exercise that requires both strength and technique. It is composed of three parts: a pull-up, a transition motion, and a ring dip. To perform a ring muscle-up, you need to start below the rings and finish above them in one movement. This is an acquired skill that few can perform.
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How to finish a ring muscle up
To finish a ring muscle up, you need to transition from the hang to doing false grip pull-ups. Pull yourself up towards the rings, all the way to your sternum, keeping your elbows close to your body. Then, from the pull-up position at the top, throw your head and shoulders through the rings, finishing in a dip position and then locking out. Think of this as a 'fast/violent sit-up'. The transition is the most difficult part of the ring muscle up, so if you can master the false grip and pull yourself up high on the rings, the movement will get easier.
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Frequently asked questions
You need two rings (wooden are best) and one band. You can hang them from a tree, garage beams, or a pull-up bar.
Loop one ring through each end of the band, and throw the band over a pull-up rig, or any high-up bar in the gym. The rings should fall low enough so that you can grab them (in a false grip) and then sit down on the floor.
Pull yourself up towards the rings, all the way to your sternum. Keep your elbows close to your body while you’re doing this. Then, throw your head and shoulders through the rings, finishing in a dip position and then locking out.
The transition from the hang to the false grip pull-up is the most difficult part.
