The strict ring muscle (SRMU) is the Gold Standard of upper body strength. You basically train every major muscle group in your upper body (lats, biceps, triceps, forearms, pecs, deltoids) with the SRMU making it it one of the most VALUE FOR TIME exercises ever.
The SRMU is extremely challenging for most individuals and I would definitely consider it an advanced level exercise.
While this movement may be advanced, if you gain the requisite strength first, YOU CAN do it! Start by breaking down the SRMU to its individual components FIRST and master them one by one.
1. FALSE GRIP-Lays the strength foundation for the SRMU and builds tremendous bent arm strength. Master bent arm false grip holds keeping the rings at chest level. Aim for 3-4 sets of 20-30 second holds.
2. RING SUPPORT HOLD-Builds the requisite strength to support your bodyweight at the top of the rings. Without mastering the ring support hold, the SRMU will never happen. Again, aim for 3-4 sets of 20-30 second holds.
3. FALSE GRIP RING PULL-UPS-Once you’ve mastered the false grip holds, then focus on accumulating lots of false grip ring pull-ups to build false grip strength needed for the actual muscle up. Strength goal: 5 sets of 5 perfect reps.
4. STRICT RING DIPS-very important to master strict ring dips after you’ve mastered the support hold. Very important to train full range of motion (ROM) ring dips because when you perform the SRMU you will catch yourself at the very bottom of the ring dip after the transition, so make sure you have the requisite strength to press out of that deep ring dip position. Strength goal: 5 sets of 5 perfect reps.
5. THE TRANSITION-The most difficult component of the SRMU. I highly recommend practicing lots of assisted SRMUs with a partner boosting you at the hips. When you feel more confident, then practice the toes to ring SRMU to help you dial in the transition. Perform a SLOW eccentric on all your SRMUs to better develop your strength through the transition.
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