How to do the Strict Muscle-up, step by step
- Grab the rings in a false grip, wrists over the rings.
- Hang with active shoulders and still legs.
- Pull the rings down low to your lower chest.
- Lean forward and turn your elbows back over the rings.
- Press up out of the deep dip into a support.
- Lower yourself slowly back to a hang.
Common mistakes and how to fix them
- Grip slips into a regular grippractice the false grip on the ground first and hold it tight.
- Rings drift away from your bodykeep the rings tight to your ribs.
- Not enough pulling heightbuild chest-to-ring strength.
How to scale the Strict 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 on low rings
- Banded strict muscle-up
- Strict Pull-up plus Ring Dip
Also known as
Strict mu · Strict muscle up
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.