Ring Strict Muscle Up

Instructions for proper form

1. Begin by setting the rings to a height that allows you to hang vertically. 2. Grip the rings using a false grip—your palms should face towards you, and your wrist should be above the ring. 3. Hang on the rings fully extended with straight arms. 4. Engage your lats by pulling yourself up and keeping your elbows close to your body. 5. As your chin rises above the rings, transition into a dip position by leaning your chest forward. 6. Push down through the rings to finish in the support position with your arms extended. 7. Lower back down to the starting position with control and repeat. Maintain a tight core throughout the movement.

Common mistakes to avoid

1. Flaring elbows out while pulling. 2. Insufficient control during the transition can lead to swinging. 3. Not fully extending arms during the hang. 4. Poor false grip technique causing wrist strain. 5. Lack of core engagement leading to body swinging.

Benefits

Specific benefits of the exercise

1. Builds significant strength in the back, particularly the latissimus dorsi. 2. Enhances grip strength due to the false grip. 3. Improves overall upper body coordination. 4. Increases functional strength useful in various sports and activities.

Expected results and timeframe

With consistent practice, individuals can expect to perform strict muscle-ups within 4-6 months, depending on prior strength training experience and frequency..

Who this exercise is best for

This exercise is best for advanced athletes and those who possess solid upper body strength, such as gymnasts, CrossFit enthusiasts, and experienced calisthenics practitioners looking to increase their strength and skill level.

Scientific studies supporting its effectiveness

Research on bodyweight training suggests that movements like the muscle-up effectively build strength and muscular endurance, increasing overall athletic performance. Studies have shown compound movements like this target multiple muscle groups, which is beneficial for functional strength.

Variations

Beginner modifications

Perform assisted muscle-ups with bands or do negative muscle-ups to build strength. Alternatively, practice ring rows and pull-ups to strengthen the necessary muscles.

Advanced progressions

After mastering the strict muscle-up, progress to explosive muscle-ups or perform them with added weight to increase difficulty. Incorporate tempo variations focusing on slow descents.

Integrations

Complementary exercises

Complement with exercises like pull-ups, dips, and rows to enhance back, chest, and arm strength. Additionally, include core exercises like planks or L-sits to support stability.

Super set recommendations

Consider supersetting the ring strict muscle-up with ring dips or weighted pull-ups to maximize upper body strength development.

Sample workout routines

Warm up with dynamic stretches, perform 3 sets of 5 strict ring muscle-ups, followed by 3 sets of 8 ring dips, and finish with core work such as hanging leg raises or planks.

Exercise combinations

Combine with exercises targeting other muscle groups for a full-body workout, such as squats, deadlifts, or overhead presses emphasizing balanced strength development.

Best time to do this exercise in your workout

Since it requires significant strength and focus, include the ring strict muscle-up early in your workout after a proper warm-up, when your muscles are fresh for optimal performance.