Ring Muscle-Up

Set-up

• Set gymnastic rings high enough that your feet clear the floor when you hang.
• Hang with a false grip and straight arms.

How to do it

1. Pull the rings down to your chest, keeping them close to your body.
2. Lean your chest forward over the rings as you pass through the transition.
3. Press from the bottom of a ring dip up to straight arms.
4. Lower yourself back to a hang under control.

Coaching cues

• Fast transition: get your chest over your hands.
• Keep your elbows close to your sides.

Common mistakes

• Pulling the rings wide so you can’t get over them.
• Dropping straight down from the top.

Safety

• Only attempt this once you have strong strict pull-ups and ring dips, and have practised the transition on low rings with a coach.