Strict muscle ups on the rings are the goal of many bodybuilders and CrossFit. Indeed, it is an impressive exercise that demonstrates strength and technique. The muscle up mixes pulling and pushing movements, which can save time in the gym when you manage to execute it correctly.
In order to master this movement, it is necessary to achieve the four phases that compose it. Transitions are possible to help you achieve them without injuring yourself. So ready for the muscle ups on the rings?
Muscle up on the rings combines strength, mobility and stability
- Muscle up allows you to work your kinetic chain optimally thanks to several motor skills. It is the perfect synchronization of full amplitude, neuromuscular control, strength and speed. By including this bodybuilding exercise in your workout, you have the opportunity to exercise all your abilities at the same time and it also allows you to gain muscle.
- But before you start making it you need to have a solid foundation before you start learning it. For example, if you can't have a straight posture, it may be because you have a limited range of motion in your shoulders. If the transition feels awkward and uncomfortable, you may not have the shoulder stability needed to control your posture during the transition.
- Finally, strength, or more specifically power, is the part that most people struggle with. The take home message is therefore to go gradually, because the muscle up is a difficult movement to learn and execute.
Also read: How to gain pure strength and progress quickly?
Execution of the muscle up on the rings
The muscle up consists of performing an explosive pull-up in order to pass over the rings and push to get your arms straight. The technique is broken down into four phases.
Tension
- For a muscle up you obviously need to be able to do a pull up and get high enough to eventually transition into a dip. The proper progression steps to a pull-up are a real challenge for many athletes.
- You must first have a basic rowing exercise like rowing before you do a overhead pull . This will give you the strength to pull the elbows back far enough during the transition phase of a muscle-up.
Dips
- The next phase is the dip. Again, you will need to be able to push yourself out of the stance position with your arms bent after the transition. It's important to make sure you're training dips with a full range of motion.
- You will need to go as low as possible when performing the dip. Indeed, when you perform a muscle-up, you go through the lowest dip that your mobility allows, and you have to be prepared for it.
Grab
- You need to develop the grip to go from pulling to pushing. Determining the correct hand position to facilitate this transition can make a muscle-up much more powerful. Your objective is to find a false catch.
- In this hold, you will have your wrists fixed on the top of the rings and you will actually stand with your forearms and the inside crease of your wrists This position prevents you to be blocked by the range of motion of your wrists, in case it is limited.
Transition
- This is where many have a real muscle-up cut. It's not just a pull or a push, it's a combination of both. You need to understand how to maintain downward pressure on the rings throughout the movement. If there's a break between the two, then you'll lose all momentum and won't be able to execute the transition properly, if at all.
- When you start working on the transition, you will understand why you have to pull for such a range of motion in chin-ups and dips, as well as the need for the false grip .
- To work on your transition, start at the bottom of a dip with your feet in front of you, either on the floor or on a box for more difficulty. From this position, slowly descend going backwards without letting the rings move away from your chest. Then, pull yourself up and into a dip position.
Find out more: What is CrossFit? The Ultimate Guide
4 transitions for successful ring muscle ups
Transition with feet on the ground
- Getting from ring draw to over the ring position can be tricky. For this progression, you must start with the low rings and the feet on the ground. Make sure your arms are straight and imagine that there is a piece of glass between the two rings that you need to break.
- From this position, bring your hips to the rings and break the glass. Your head should guide the movement along with your hips. This progression helps to understand the rotational movement that you will perform later in the full movement. Remember to always keep the rings close to your body and to be fast and active throughout the movement.
Transition with the feet on the box
Place your heels on a box and do a jump to bring your hips to the rings. Again, "break the glass" with your head, making sure to bring your shoulders in front of you.
Hips to rings
- To achieve this progression, grab the rings in false grip and stand straight, shoulders still engaged. Shift into superman and hollow stance, bringing your hips towards the rings in a controlled motion to build momentum. The feet must remain close together during the movement; and when the hips reach the rings you should be able to see your toes.
- Once you get to this transition, you may notice that the false grip is a bit uncomfortable. Self-grip is a huge hurdle for many athletes, as it can be hard on the palms and insides of the wrists.
- The potholders can prevent the rings from damaging your skin in this case. The adhesive strap is also an excellent option. This will give you the support and protection you need, without the need for something that covers so much surface area.
Linking the two movements
- Once you've completed these progressions, you need to connect the two movements - from swinging with the rings to crossing the rings and breaking the "glass plate", and a ring dip to complete the full movement
- The secret to this move is to make a quick transition, elbows tight and arms always close to the body, because when you lower the legs the rest of the body is sent up and it is easier to make a ring dip.
- By transitioning to a strong dip, you need less effort to complete the move and are less likely to fail. If you feel strength is a limiting factor, you can do sets of rope climbs without the legs, strict pull-ups, ring rows.
To be read in parallel: What is crossfit?
Superhuman Fit Rings for Successful Muscle Ups
Are you ready to achieve the muscle up? Do you want to train everywhere? Opt for the rings from Fit Superhuman!
The complete pack of rings is easily transportable, whether you take it to the gym or on a trip to continue your muscle up training. The 4.3m long and 2.5cm wide adjustable straps allow the rings to be fixed at the height you want.
You can hang them from beams on existing machines, from trees outdoors, from any type of support available to you. In addition, the safety straps can support a weight of up to 150 kilos, so don't hesitate to spice up your practices by adding a weighted vest when you're performing at the muscle up.
The rings are made of birch with a steel core for added security. Unlike plastic, wood does not deteriorate and you will keep your rings for a long time to become the muscle up pro. Users are delighted with these rings and the wood does not hurt the hands.
For more information: Top 7 exercises with wooden gymnastic rings
In conclusion
The ring muscle up is a great exercise, but it can take a long time to master. It is important to respect the different stages of progression and to recover enough to avoid injury. The choice of your rings is also essential to do it safely.
To become an adept muscle up on the rings, be patient with yourself and regular in your workouts. First think about mastering all the movements that make it up and you will see that the transition will be easier.
.
