Low-Ring Muscle-Up

Set-up

• Set gymnastic rings at about chest height so your feet can stay on the floor.
• Grip the rings with a false grip, the heel of your hand over the ring.

How to do it

1. Sit back with your arms straight and your feet on the floor, as at the bottom of a ring row.
2. Pull the rings to your chest, keeping them close to your body.
3. Lean forward over the rings and push up to straight arms, using your legs to help as needed.
4. Lower back down along the same path under control.

Coaching cues

• Keep the rings tight to your ribs through the transition.
• Use your legs only as much as you need.

Common mistakes

• Letting the rings drift away from your body.
• Losing the false grip during the pull.

Safety

• This is a drill for learning the transition: practise it before trying full ring muscle-ups.