The body is then explosively pulled up by the arms in a radial pull-up, with greater speed than a regular pull-up . A muscle up is a base level gymnastic move in which a person hangs at full extension below either gymnastic rings, or a pull up bar, and proceeds to pull themselves up as high as possible. To many, the muscle-up is the show-off bodyweight move par excellence — but there's more to it than Instagram kudos.

Steps to a Muscle-Up – Step #2: Hips to Rings Written by Nichole DeHart. The muscle-up begins with the arms extended above the head, gripping a hold in the overhand pull-up position. Firstly it’s more than just a feat of strength. You might be saying: ‘Ben, literally everyone says I need to learn the false grip, but NONE of the Games athletes use it. The ring muscle up is done on gymnastic rings similar to the bar. Why should I? When using rings, the athlete/lifter must establish greater midline and shoulder joint stability, and body control.

Step #2 – Hips to Rings Drill. The Ring Muscle Up is an awesome feet of strength and one that makes you watch in owe, until you can do them yourself that is! If you’ve mastered Step #1 – The Bow/Hollow Drill, it’s now time to move on to Step #2. The hold is usually on a chin-up bar or gymnastic rings . To make sure you buy the best rings possible for the muscle up check out my guide to my favourite gymnastic rings and chalk, that are available on amazon. Here are the three keys to getting your first ring muscle up: 1 DEVELOP THE FALSE GRIP (AND STOP MAKING EXCUSES) Ring Muscle Up false grip.
Loop a band around one ring and feed the band through the second ring.

For the ring muscle up, the optimal diameter (9.25 inches) and thickness (1.25 inches) of the ring is important for holding a false grip.
They then leverage their torso forward enough to shift their elbows above their hands propping themselves into a low dip support.

It requires skill, timing, wrist and shoulder mobility as well as the ability to control the rings. The false grip ring muscle up makes it a lot easier to nail the transition. Last week, we discussed the first of four steps in our January Muscle-Up Progression.

Set up a pair of low rings, about waist high.


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