Ring Strict Muscle-Up

An advanced gymnastics movement transitioning from a pull-up to a dip on rings in one fluid motion. Requires significant pulling and pushing strength plus coordination.

Instructions

1. Hang from the rings with arms extended and a neutral grip.
2. Execute a powerful pull-up, driving your elbows down and back while keeping the rings close to your body.
3. As your chest approaches the rings, transition by rotating your shoulders and pressing the rings downward.
4. Move into a dip position with your body above the rings, arms bent and elbows locked out.
5. Press through the rings, extending your arms to reach the top support hold.
6. Maintain control throughout the transition without excessive swing.
7. Lower back down through the reverse motion with control.

Tips

• Master strict pull-ups and dips independently before attempting muscle-ups.
• Use a tight, compact pull—wild kipping reduces effectiveness.
• The transition is critical; practice the turnover movement separately.
• Lean slightly forward during the dip portion for better leverage.
• This movement requires synchronized coordination between upper body movements.