Movement overview

The Ring Muscle Up is an advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.

Step-by-step cues

1. Begin by hanging from the rings with a false grip, ensuring your wrists are above the rings.
2. Engage your core and pull yourself up explosively, aiming to bring your chest to the rings.
3. As you reach the top of the pull-up, transition by leaning forward and pushing the rings downwards.
4. Press your body up into a dip position by extending your arms fully.
5. Control your descent back to the starting position, maintaining tension throughout your body.

Technical tips

• Focus on maintaining a false grip throughout the movement to facilitate the transition.
• Keep your core engaged to stabilize your body and prevent swinging.
• Practice the pull-up and dip components separately to build strength before attempting the full movement.
• Use a controlled tempo during both ascent and descent to maximize muscle engagement.
• Ensure proper warm-up of shoulders and wrists to prevent injury.