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 was born in 1978 and I got started when I was 39. I'm glad I did because today I'm 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 to join my Strength Academy.
