Ring Muscle-up
Ring version of the muscle-up adding instability for increased stabilizer muscle recruitment.
Updated
Introduction
The ring muscle-up is considered harder than the bar version because rings are unstable and move freely. This instability demands greater engagement of shoulder stabilizer muscles and core. The transition is technically different since rings allow more natural wrist movement.
Anatomy and Muscles Worked
- Primary muscles: lats, pectorals, triceps, biceps
- Secondary muscles: deltoids, trapezius
- Stabilizers: rotator cuff, full core (intense engagement)
Step-by-Step Instructions
- Grip the rings with a firm false grip (wrists above the rings).
- Perform an explosive pull pulling rings toward the hips.
- At the top, rotate rings inward and roll above.
- Finish in ring dip position, arms straight, rings turned out (Ring Turn Out).
- Lower in control by reversing the movement.
Recommended Sets and Reps
- Prerequisites: bar muscle-up, solid ring dips, ring support hold 30s
- Advanced: 3 sets of 3 to 5 reps
Common Mistakes
- False grip slipping: strengthen grip strength and false grip.
- Unstable shoulders: strengthen ring support hold before attempting muscle-up.
- Excessive kipping: learn the strict movement progressively.
Safety
Ring instability increases shoulder injury risk. Thorough warm-up and gradual progression are essential. Do not attempt without mastering ring dips and ring support hold.
Variations
- Kipping ring muscle-up
- Strict ring muscle-up
- Slow ring muscle-up (controlled transition)
Target Audience
Advanced calisthenics practitioners and gymnasts with required ring strength and stability prerequisites.