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Ring Muscle-up

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Install heavy-duty gymnastic rings on a sturdy ceiling beam, tree branch, or outdoor pull-up bar structure that can support dynamic movements

gymnastic rings with strapsceiling mount or outdoor structurecrash mat or padding

💡 Pro tip: Start with rings at chest height to practice the transition phase before attempting full muscle-ups from a dead hang

Gym Setup

Gymnastic rings suspended from rig at appropriate height (rings should hang at standing reach height), with adequate clearance space around you

Safety: Ensure rings are securely attached and rated for dynamic movements; use spotter or crash mats when learning; check ring straps for wear before each session

💪 Muscles Worked

Latissimus DorsiPectoralsTricepsAnterior DeltoidsCore

⭐ Why This Exercise?

The ring muscle-up is a pinnacle gymnastics movement that develops explosive pulling power, upper body strength, and exceptional body control. It builds functional coordination between pulling and pushing muscle groups while improving grip strength and core stability, making it a highly sought-after skill in CrossFit competitions.

Make It Easier

Regressions for building up strength

1. Ring Rows

gymnastic rings

Builds foundational pulling strength with feet on ground for support

2. Strict Ring Pull-ups

gymnastic rings

Develops the pulling strength needed for the first phase without the transition complexity

3. Ring Dips

gymnastic rings

Strengthens the pressing portion and teaches ring stability in the top position

Make It Harder

Progressions for advanced athletes

1. Weighted Ring Muscle-up

gymnastic rings + weight vest or dip belt

Adds external load via weight vest or belt to increase strength demands

2. Slow Negative Ring Muscle-up

gymnastic rings

Emphasizes eccentric control through the entire movement for greater strength development

3. Ring Muscle-up to L-sit

gymnastic rings

Combines muscle-up with core-intensive hold at top position for advanced control

↕️ Similar Movements

Bar Muscle-up
Similar movement pattern on fixed bar with different technique requirements and less stability demand
Chest-to-Bar Pull-up
Develops the high pulling strength needed for the initial phase of the muscle-up
Kipping Pull-up
Teaches hip drive and body coordination that transfers to the kipping muscle-up variation
False Grip Ring Pull-up
Builds specific grip strength and pulling mechanics for strict ring muscle-ups
Ring Support Hold
Develops the stability and lockout strength needed for the top position

Form Checklist

✓Start with false grip or deep hook grip for better leverage through transition
✓Drive hips forward and up while pulling rings to chest level
✓Keep rings close to body and rotate elbows over the top as you transition
✓Press out aggressively to full lockout with rings turned out at top
✓Maintain hollow body tension throughout the entire movement

Common Mistakes

  • •Pulling rings too wide apart during transition, making it harder to get over the rings
  • •Not generating enough hip drive or pulling high enough before attempting transition
  • •Chicken winging (one arm transitioning before the other) instead of simultaneous movement
  • •Losing tension in the bottom position or starting with a swing instead of controlled pull
  • •Failing to turn rings out at lockout, causing instability and incomplete rep

📈 When to Progress

Progress when you can perform 5+ strict ring muscle-ups with consistent technique, smooth transitions, and full lockout at the top, or 10+ kipping ring muscle-ups with minimal swing and efficient movement