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Lats · Advanced

Strict Ring Muscle-Up

Advanced strict ring skill combining a deep pull, controlled transition, and ring dip without a deliberate kip.

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Strict Ring Muscle-Up demonstration

Exercise overview

Training details

LatsBackBicepsChestTricepsShouldersCore

Equipment

Gymnastic Rings

Sets × reps

4 × 5

Rest

3 min

How to perform it

Step-by-step instructions

  1. 01Hang from the rings with a false grip, straight arms, active shoulders, and the rings held close together.
  2. 02Pull explosively by driving the elbows down and bringing the rings toward the lower chest.
  3. 03Lean the chest forward over the rings as the hands rotate beside the ribs to complete the transition.
  4. 04Catch the bottom of the dip with the shoulders controlled, then press until the elbows lock in full support.
  5. 05Lower through the dip and transition under control, using assistance or regressions if you cannot maintain ring stability.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKipping Muscle Up

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Alternatives

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