8 Steps to nailing Muscle Ups
8 Simple Steps to achieving Ring Muscle ups with Coach Cal.
-A few different techniques we use everyday to teach our members here at Wards Gym in Richmond to achieve their first Ring Muscle up. Even if you have Ring Muscle ups already, consider using our steps in your warm up.
Step 1-Ring Rows
-Start with your feet on the ground, pull yourself to the rings and touch your thumps on your chest.
Step 2-Strict Pull ups
-Start in a dead hang position, pull yourself to the rings and touch your thumbs on your chest.
Step 3-Toes to rings
-Start in a dead hang position, lift your toes to the rings, once they touch let them fall back down maintaining tension in your forearms, late and mid section.
Step 4-Ring Dips
Starting in a locked out position on top of the rings, lower yourself down till you feel your bicep touch the top of the Rings and then press back to extension.
Step 5-Roll-Throughs
Start with your feet on the ground, tension in your forearms and lats. Raise your hips as you lean back before pulling yourself into the bottom of the dip.
Step 6-Roll-Throughs (Feet on the ball)
All the same as step 5 but with your feet starting on the ball, try to not move the ball when doing your roll through.
Step 7-Banded Roll-Throughs
Starting sitting on a band with your legs straight in front of you. Raise your legs so your toes are horizontal with the rings before throwing yourself into the bottom of the dip. Remember to tuck your heels towards your bum as you catch the dip.
Step 8-Jumping Ring Muscle ups
Start standing on a box with the rings about eye level. Lower yourself down so your arms are at full extension, use your legs to jump into the bottom of the dip before pressing to extension.
Once you can get all of these movements down pat it’s time for your first Ring Muscle up!
Good luck.