Ring Muscle-up

How to do the Ring Muscle-up, step by step

1. Grab the rings with a false grip or a regular grip.
2. Kip from hollow to arch under the rings.
3. Snap your hips up and pull the rings in tight to your body.
4. Throw your chest forward over your hands fast.
5. Press up out of the deep dip into a support.
6. Lower back down to a hang under control.

Common mistakes and how to fix them

• Rings drift widekeep the rings close to your chest and ribs as you pull.
• Transition too slowactively and quickly throw your chest over the rings.
• No solid dipbuild up your ring dips first.
• Not locked out at the toppress your arms out fully in the support.

How to scale the Ring Muscle-up

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

• Muscle-up transition with feet on the floor
• Banded muscle-up
• Chest-to-Bar Pull-up plus Ring Dip

Also known as

Muscle up · Ring mu · Ring muscle up

Benchmarks with Ring Muscle-up

• Amanda9-7-5 Muscle-ups, Squat Snatch 60 kg
• Lyla10-9-8-7-6-5-4-3-2-1 Muscle-ups, Clean & Jerks at body weight
• Nate20 min AMRAP: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32 kg
• Ryan5 RFT: 7 Muscle-ups, 21 Burpees
• LuceWith a 9 kg vest, 3 RFT: 1000 m Run, 10 Muscle-ups, 100 Air Squats
• Jason100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups
• Tyler5 RFT: 7 Muscle-ups, 21 Sumo Deadlift High Pulls 42.5 kg
• Open 11.410 min AMRAP: 60 Bar-facing Burpees, 30 Overhead Squats 55 kg, 10 Muscle-ups. Score: reps
• Open 13.3 / 12.412 min AMRAP: 150 Wall Balls 9 kg, 90 Double Unders, 30 Muscle-ups. Score: reps
• Open 15.314 min AMRAP: 7 Muscle-ups, 50 Wall Balls 9 kg, 100 Double Unders
• Open 18.32 RFT: 100 Double Unders, 20 OHS 52.5 kg, 100 DU, 12 Ring Muscle-ups, 100 DU, 20 DB Snatches 22.5 kg, 100 DU, 12 Bar Muscle-ups (Cap 14 min)
• Open 20.5Partition as you like: 40 Muscle-ups, 80 cal Row, 120 Wall Balls 9 kg (Cap 20 min)
• Open 23.1 / 14.414 min AMRAP: 60 cal Row, 50 Toes-to-Bar, 40 Wall Balls 9 kg, 30 Cleans 60 kg, 20 Muscle-ups. Score: reps
• Open 26.224 m DB Overhead Walking Lunge, 20 DB Snatches (alternating), 20 Pull-ups; 24 m Lunge, 20 Snatches, 20 C2B; 24 m Lunge, 20 Snatches, 20 Muscle-ups – dumbbell 22.5 kg (Cap 15 min)

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.