How to do Ring Muscle Ups

man holding two brown wooden rings

Introduction:

Ring muscle-ups are a challenging yet highly rewarding exercise that combines strength, coordination, and technique. Often regarded as the pinnacle of gymnastic movements in CrossFit, mastering the ring muscle-up showcases both physical prowess and skill. In this guide, we’ll delve into the mechanics of the ring muscle-up, providing step-by-step instructions, essential equipment, scaling options, common mistakes to avoid, benefits, muscle groups worked, and alternative movements.

Steps in the Ring Muscle Up movement

  • Hanging Position: Start by hanging from the rings with an overhand grip, arms fully extended, and hands positioned slightly wider than shoulder-width apart.
  • Pull-Up Phase: Initiate the movement by pulling your chest towards the rings while driving your elbows down and back, simulating a powerful pull-up motion.
  • Transition Phase: As you reach the top of the pull-up, transition your body forward and upward, bringing your hips towards the rings.
  • Dip Phase: Once your hips reach the height of the rings, transition from the pull-up phase to the dip phase by pressing down on the rings while simultaneously leaning forward and pushing your chest up.
  • Support Position: Complete the muscle-up by locking out your elbows in a support position above the rings, with arms fully extended and shoulders pressed down.
  • Lowering Phase: Reverse the movement by slowly lowering yourself back down to the starting hanging position with control.

What Equipment is needed

 Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options: 

To gradually build strength and proficiency, consider the following scaling options:

  • Band-Assisted Ring Muscle-Ups: Use resistance bands attached to the rings to provide assistance during the pull-up and transition phases.
  • Jumping Ring Muscle-Ups: Perform a small jump or kip to assist with the initial pull-up phase before transitioning into the muscle-up.

Common Mistakes to Avoid:

  • Insufficient Kip: Ensure a strong kip motion to generate momentum and assist with the transition phase.
  • Incomplete Transition: Focus on pulling your hips all the way up to the rings before initiating the dip phase.
  • Lack of Control: Maintain tight core and shoulder stability throughout the entire movement to prevent swinging or losing control.

Benefits of the Movement: 

  • Upper Body Strength: Targets the muscles of the back, shoulders, chest, and arms, building impressive upper body strength and muscle definition.
  • Core Stability: Requires significant core engagement to maintain control and stability throughout the movement.
  • Athleticism: Enhances overall athleticism by improving coordination, balance, and agility.
man wearing multicolored shorts while exercising on rope inside white room

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

  • Primary Muscles: Latissimus dorsi, biceps, triceps, deltoids, pectoralis major.
  • Secondary Muscles: Core stabilizers, including the abdominals and obliques.

Alternative Similar Movements: 

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Ring muscle ups

Why are ring muscle-ups so hard?
Ring muscle-ups are challenging because they require a combination of strength, coordination, and technique, especially during the transition phase from pull-up to dip.

How to spot a ring muscle up?
Spotting a ring muscle-up involves standing behind the athlete, providing support under their back or hips during the pull-up phase, and assisting them through the transition and dip phases.

Are ring muscle-ups worth it?
Yes, ring muscle-ups are worth it as they build upper body strength, core stability, and improve overall athleticism, making them beneficial for various physical activities.

How long does it take to get a ring muscle up?
The time it takes to achieve a ring muscle-up varies depending on your current strength and skill level. With consistent practice and proper progressions, it can take several months to a year.

What percent of people can do a ring muscle up?
A small percentage of the general population can do a ring muscle-up due to the high strength and skill requirements. In the CrossFit community, a higher percentage of athletes can perform this movement.

Which is harder, bar or ring muscle up?
Ring muscle-ups are generally harder than bar muscle-ups due to the instability of the rings, which require greater coordination and control.

How do you master ring muscle ups?
Mastering ring muscle-ups involves consistent practice, focusing on strength-building exercises for the upper body and core, and refining your technique through progressions and drills.

What is the heaviest ring muscle up?
The heaviest ring muscle-up would be performed by a person lifting their body weight plus any additional weighted vest or belt they are wearing.

How many pull-ups for ring muscle up?
Being able to perform at least 8-10 strict pull-ups is a good indicator that you have the upper body strength needed to progress towards ring muscle-ups.

What percentage of the world can do a muscle up?
A very small percentage of the world’s population can perform a muscle-up due to the significant strength and skill required for the movement.

How strong do you need to be to do a muscle up?
You need a high level of upper body and core strength to perform a muscle-up. Being able to do multiple strict pull-ups and dips is a good indicator of the required strength.

How to progress to ring muscle up?
Progress to ring muscle-ups by working on pull-ups, dips, and transition drills. Use band-assisted muscle-ups and negative muscle-ups to build strength and technique.

How to get your first Ring Muscle Up
To get your first ring muscle-up, focus on developing pull-up and dip strength, practice transition drills, and use assisted variations like band-assisted muscle-ups to build confidence and technique.

5 Essential Skill Progressions for Ring Muscle Ups

  1. Strict Pull-Ups: Build upper body strength with controlled, full-range pull-ups.
  2. Ring Dips: Develop the pressing strength needed for the dip phase.
  3. Transition Drills: Practice the movement from pull-up to dip using band assistance or a low ring setup.
  4. Kipping Pull-Ups: Learn to generate momentum and kip effectively.
  5. Assisted Muscle-Ups: Use resistance bands or a partner to assist through the full muscle-up motion.

Conclusion: 

With dedication, practice, and proper form, mastering ring muscle-ups can elevate your strength, coordination, and overall athleticism. So, grab onto those rings, visualize success, and let’s conquer the ring muscle-up together!

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