Ring Muscle-Up Program
A structured program to achieve ring muscle-ups, focusing on strength and technique progression.
Program Modules
Strength and Pull Routine
Focus on building foundational strength with pull-ups and dips, emphasizing full range of motion and proper form.
Pull-up Practice
WeeklyPerform pull-ups focusing on full range of motion. Concentrate on bringing the rings to your chest. Aim for 3-5 reps.
“You need three to five full range reps rings to chest”
Dip Practice
WeeklyPractice deep ring dips, ensuring the rings reach your biceps at the bottom of the movement. Aim for 5 reps.
“These need to be nice and deep because that's where you push out of to finish the muscle up five reps ring to bicep”
False Grip and Transition Routine
Develop false grip strength and practice the transition with assisted movements.
False Grip Hang
DailyHang from the rings using a false grip. Gradually increase the duration of the hang.
False Grip Pull-ups
WeeklyPerform pull-ups using a false grip. Start with assisted pull-ups if needed.
Assisted Transition
WeeklyUse a box or spotter to assist with the transition from pull-up to dip position on the rings, focusing on the false grip.
Negative Muscle-up Practice
Focus on the controlled lowering phase of the muscle-up to build strength and control.
Controlled Negative
WeeklyStart in the top position of a muscle-up and slowly lower yourself down, focusing on control and maintaining the false grip.
What You'll Accomplish
- Develop sufficient pull-up strength for ring muscle-ups.
- Develop sufficient dip strength for ring muscle-ups.
- Master the false grip technique.
- Learn the transition from pull-up to dip on rings.
- Achieve a controlled negative muscle-up.
- Successfully perform a ring muscle-up.
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