How To Do Ring Muscle Up – We will walk you through each and every stage of the process in this post so you can complete your first ring muscle up.
And if you already belong to the muscle-up club but have trouble executing them repeatedly or when you tired, stay tuned because we will also discuss several workouts to address those problems.
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What is a ring muscle up?
If you’re not familiar with crossfit terminology, a ring muscle up is a pretty complex gymnastics maneuver. To put it simply, it consists of a kipping pullup, a “in air” sit-up, and a dip, all of which executed, naturally, on a set of rings.
If you’re still perplexed, allow us to explain in more detail:
- The athlete begins by hanging from the rings. To build momentum, he swings.
- He will adopt the arch posture when “moving forward” into the swing and change to the hollow position when “going backwards” (for the sake of explanation, we will use the rings as our axis of reference).
- He will use a kipping+pulling action to launch himself upward and toward the rings at the conclusion of the backward swing.
- While the arms naturally provide the pulling component, the kip results from the expansion of the hips.
- He must then begin pulling the rings down and back as he quickly sits up after finishing the kip+pull. The transition, which also a part of the movement, is frequently seen to its most important component.
- We are switching from what is effectively a pullup into a dip, which is why.
- The athlete will be in the bottom position of the ring dip at the conclusion of the transition.
It is now only a matter of doing the dip and locking out your arms to finish the repeat.
Unquestionably one of the hardest Crossfit exercises to perfect is the ring muscle up. As we mentioned, it takes excellent core stability, plenty of body awareness, and both pulling and pushing strength.
Because of this, it’s critical to prepare yourself for it with targeted drills and strengthening workouts.
Kipping or Ring MU Strict
This article outlines the procedures for learning the kipping ring muscle up. It’s critical to distinguish between this movement’s rigorous and kipping variants. Although they both fundamentally use the identical pullup-transition-dip actions, the rigorous form favors strength over the kipping variation since it calls for greater technique and coordination.
However, this isn’t always the case. Ideally, if you have the strength to do a tight ring muscle up, you should also be able to complete a kipping muscle up.
This is so that there is no coordination required to swiftly combine the kip+pull into the push back+sit up observed in the kipping variant. Additionally, rigorous RMUs make it far simpler to use a fake grip than kipping, giving the athlete an advantage throughout the activity. Even though they may have several rigorous RMUs, athletes who are very strong but require greater body awareness and control frequently have trouble with kipping RMUs.
The solution to this problem is to practice movement drills repeatedly until your brain ultimately “knows” what to do and what postures to move through automatically.