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The ring muscle up is an iconic gymnastics exercise, and if you do CrossFit, don't do the muscle up the way I show you in this video, I’ll explain why, at the end of the video!
The muscle up is an impressive demonstration of strength that comprehensively works the upper body, as both the pulling and pushing muscle groups are involved.
The muscle up has 3 phases: the pull-up, the transition and the dip.
The strict form requires several prerequisites which are the following:
Prerequisites
First of all, it’s important to prepare tour joint, starting with the wrist, that needs to be mobile and strong, to be able to maintain the special grip on the rings, which we call the false grip.
This grip makes the transition possible from hanging to support. To be able to do it, you need proper wrist flexion mobility and strength of the flexor muscles of the forearm.
You need to build up the strength for the false grip a specific way, that I won’t discuss in this video, since I already made a separate video about it, that you can find on the channel.
Besides the wrist, you need to prepare your elbows, shoulders, scapulas and core, that you can also find videos about on the channel.
Among the basics, it's important to progress to the proper dips and pull-ups, first on a stable equipment like dip bars and pull-up bar, then on rings.
In both cases, the full range of motion is very important, as the two endpoints need to "meet" in order to be able to do the transition.
You need to be able to pull yourself high enough with false grip - which I talk about in the false grip video - to start the transition, and you need proper shoulder extension mobility, to arrive to the lower endpoint of the dip.
If these are missing, you’ll get stock.
So if you have the proper joint preparation, false grip, drips on the rings and pull-ups with false grip in full range of motion, you are ready to practice the technique.
2. Technique
The muscle up technique on the ring is unique and I think it’s easier to learn than the bar muscle up technique because it’s really easy to break it down into the following points that are crystal clear to understand and check point by point.
I call these checkpoints because you can really stop and be aware whether you are performing the technique properly.
These checkpoints are the following:
False grip
Scapula depression
Touching the chest
Bent-arm support
And finally, straight-arm support.
Before you start practicing, try out the movement with your arms only.
Imageine that you pull up yourself in full range of motion with false grip, then move the rings below your shoulders with driving your elbows backward right next to your body.
This is really important, since if you let your elbows move to the side, you won’t have a stable support, the rings can move to the side and there is a risk of getting injured.
After you mastered the technique like this, it’s time to practice using rings with leg assistance.
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