6 Ring Muscle-Up Drills

6 Ring Muscle-Up Drills
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.
Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these <abbr title="HyperText Markup Language">HTML</abbr> tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>