Logan Steele
Ring muscle-ups are a challenging and high-skill movement often performed in CrossFit competitions. They are a combination of a radial pull-up and a dip, requiring full-body strength and coordination. The exercise is performed on gymnastic rings and targets various muscle groups in the upper body, including the chest, triceps, back, biceps, core, and shoulders. Ring muscle-ups are notoriously difficult to master due to the instability of the rings, but they offer an excellent way to build functional strength and coordination.
| Characteristics | Values |
|---|---|
| Type of exercise | Bodyweight pull exercise |
| Muscle groups | Upper back, shoulders, arms, lats, rhomboids, biceps, posterior deltoids, traps, chest, triceps, core, forearms, glutes, hips |
| Equipment | Gymnastic rings, suspension strap system |
| Technique | Support hold, ring flies, ring dips, ring push-ups, ring rows, ring muscle-ups |
| Benefits | Muscle-building, improving stability, coordination, strength, and functional strength |
| Considerations | Risk of burnout or injury if overdone, balance with traditional weightlifting and equipment |
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What You'll Learn
Ring rows
To perform a ring row, hang a pair of gymnastic rings at hip height and grab the rings with both hands. Walk your feet out until your body forms a 45-degree angle with the ground. Extend and lock out your arms, squeezing your shoulder blades together. Pull your hands to your armpits while keeping your elbows at your sides and squeezing your glutes. Engage your lats, tighten your core, and maintain a straight body posture. Once the rings touch your chest, slowly lower yourself back down until your arms are locked out.
The ring row is a great introductory exercise for those new to gymnastic rings. It helps build strength and stability, and can improve your performance in other exercises. Ring rows are a fantastic addition to any training session, offering a low-complexity movement with immense value.
Variations of the ring row include the single-arm ring row, where you grip one ring with one hand and lean back until your arm is fully locked out at a 45-degree angle. You then pull your chest up to the ring and slowly lower back down. The Top of Ring Row Hold involves holding onto two rings and leaning back until your arms are extended before rowing yourself up until the rings touch your chest. The Bottom of Ring Row Hold is similar, but you maintain a straight posture throughout the exercise.
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Ring dips
To perform a ring dip, start by adjusting the height of the rings so that your feet can touch the ground when you are at the bottom of the dip. Get into the starting position by standing between the rings and hoisting yourself up so that you are supporting your body weight with your arms stretched above the rings. You can keep your legs bent or straight during the exercise. Lower yourself down by bending your elbows and keeping your shoulders and hands close to your body. It is important to maintain control throughout the movement to avoid losing your posture.
It is important to note that ring dips can be demanding on the shoulder joint, so beginners should take precautions to avoid injury. It is recommended to start with a partial range of motion and work towards a full ring dip to build strength and stability gradually. Using a box under the feet or adjusting the ring height can provide a safety net during the exercise.
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Support holds
The support hold on gymnastic rings is an isometric exercise that engages the entire upper body, especially the chest, back, and shoulders. This exercise is performed by setting the rings slightly above hip height and jumping up to grip them with your palms facing each other. Your arms should be straight, with your triceps engaged and your shoulders depressed away from the ears. Rotate the rings outward so that your palms are facing forward, and position your legs together with your feet slightly in front so that you can brace your core. Hold this position for time.
The support hold is a challenging exercise because the instability of the rings requires more strength and body tension than other exercises. The chest and back muscles have to work especially hard to keep the body stable, and the shoulder muscles must counteract the tendency of the shoulders to tilt forward. This exercise is an excellent way to build strength in the stabiliser muscles, which can improve performance across other exercises.
The main benefit of the support hold is that it directly addresses the strength imbalance between stabilising muscles and the chest and triceps. The body's adaptive response to the instability of the rings is to strengthen the supporting muscles of the shoulder joint, as well as the chest and core. This can help to improve performance in other exercises such as the bench press, as a stronger joint will enable you to support heavier weights more safely.
The support hold is also the starting point for many other ring exercises such as the dip and muscle-up, or any other movement that requires support. Gymnastic rings are a versatile training tool that can help to unlock your full athletic potential.
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Ring flies
Gymnastic rings are particularly useful for building functional strength and coordination. However, they should be balanced with traditional weightlifting and other forms of exercise to build raw power and ensure that all muscle groups are targeted. For example, ring rows are a compound exercise that works the muscles in the upper back, shoulders, and arms, specifically targeting the lats, rhomboids, biceps, posterior deltoids, and traps. To perform a ring row, you hold onto two rings, lean back, and then row yourself up until the rings touch your chest.
Ring muscle-ups are another advanced exercise that can be performed using gymnastic rings. This exercise combines a pull-up and a dip into one flowing movement, requiring the coordinated effort of almost all upper-body muscles, particularly the pecs, shoulders, and triceps. It is a notoriously difficult exercise to master and is a favourite in CrossFit gyms.
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Ring muscle-ups
To begin a ring muscle-up, extend your arms above your head and grip the rings in an overhand pull-up position. Explosively pull your body up with your arms in a radial pull-up, faster than a regular pull-up. As the rings approach your upper chest, swiftly flex your wrists to bring your forearms above the rings. Lean your body forward and straighten your elbows by activating your triceps.
The transition phase is crucial, as you must now push the rings down and back while performing a fast sit-up motion. This transitions you from a pull-up to a dip position. From here, perform the dip and lockout your arms to complete the repetition.
The ring muscle-up is a complex movement that requires both pulling and pushing strength, body awareness, and a strong core. It is important to build up your strength and practice specific drills before attempting this advanced exercise.
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Frequently asked questions
Ring muscle-ups are a challenging, high-skill, full-body exercise that involves swinging, dipping, and pressing on gymnastic rings to build strength and muscle.
Ring muscle-ups work your chest, triceps, back, biceps, core, shoulders, forearms, lats, glutes, and hips.
Ring muscle-ups are a great way to build functional strength, coordination, and muscle mass. They can also improve your grip strength and are a good way to add variety to your workout routine.
To do a ring muscle-up, grip the rings and swing yourself backward, forward, and upward. This requires a lot of strength in your hands and grip. You can also try a leg-assisted muscle-up or use resistance bands to support your body weight.
Ring muscle-ups are an advanced exercise that requires a lot of strength and coordination. Beginners should start with easier exercises and gradually work their way up to more advanced movements.
