Ring Muscle-Up
A dynamic pulling and pressing movement where you pull yourself up from a hang, transition over the rings, and press to a support position in one continuous motion.
Instructions
- Begin hanging from the rings with arms extended
- Pull yourself upward using your back and arms
- Drive your elbows downward and backward
- Transition your body over the rings as you reach the top
- Rotate your hands and press to a support position
- Stabilize in the support hold at the top
Tips
- Requires strong pull-up and dip strength as foundation
- Focus on explosive pulling power
- The transition is the most technical part
- Practice the transition and top portion extensively
- Build pulling and pressing strength separately
- Start with assisted variations or lower rings
- Progress by reducing assistance or increasing ring height
- This is a key calisthenic skill combining pulling and pressing
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 7 reps |
| Build muscle | 3 | 10 reps |
| Build endurance | 3 | 14 reps |