6 Ring Muscle-Up Drills
Mastering the strict ring muscle-up isn't a walk in the park (it took me 4 years!), but the journey is oh-so-worth it!
Here are 6 drills that I regularly do and they have helped me immensely on my journey.
For these drills, use bands as required:
🔹 Drill 1: Chest-to-bar pull-ups
🔹 Drill 2: Deep ring dips
🔹 Drill 3: Deep dip holds
🔹 Drill 4: Eccentric Transition
🔹 Drill 5: Concentric Transition
🔹 Drill 6: L-Sits
If you are new to the false grip, I also suggest practicing false grip hangs a few times a week. Prepare for some bruises and give yourself time to heal before your next ring muscle-up session. Sometimes I wear sweatbands around my wrists for the transition drills: this minimizes bruises/irritation and let’s me bang out a few more reps.
Progress may not come overnight, but with consistent effort and a growth mindset, you'll be amazed at what you can achieve!
It’s never too late to get started. I got started when I was 39 and now I’m 45 and moving better than I did when I was 18. For more information on being mentored by me so that you can overcome pain and tightness and learn skills like pull-ups, splits, pistols and more, click the link.