Ring Muscle Up Workout
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- Опубліковано 26 сер 2024
- Get your first Ring Muscle Up!
When first trying to learn to muscle up the skill feels literally impossible. Fast forward a couple years of hard work, training and dedication and the muscle up turns into something you don’t even think about anymore.
Movements that felt impossible at first become easy and second nature. You gain strength, muscle memory, coordination and especially technical understanding.
I am a big believer in working with many progressions to minimize the chance of plateaus and to develop a well rounded physique and big amounts of body awareness but once the foundation is there you actually don’t need much to get your first muscle up on rings.
Foundations:
You are gonna need 3 things. You need to be able to do pull ups, you need to be able to do dips and you need to be able to hand in false grip. All of these are essential. If you miss 1 it is hard to imagine how you can possibly make decent progress towards the muscle up!
For the actual training:
Focus on improving your prerequisites.
Your false grip needs to become second nature. Use Chalk to avoid slipping off.
Now combine this false grip with high pull ups. The first muscle up on rings is not easy. Build momentum during the pulling motion to get on top of the rings.
Improve your dips.
For the Muscle Up we will have to go deep! You want to improve your deep dip. You want to be able to do your muscle up transition, arrive in a deep dip and be comfortable. To avoid injuries slowly over time increase hyper flexion capability of your shoulders to be able to go deeper with control.
Work your transition.
The 2 skills you actually need are here. Muscle Up Rows and Band Assisted muscle ups.
Practice those rows for longer than what you think you might need! They go a long way in helping you improve form and technique of the transition. Do not move your feet or hips. You really want to actively hinge!
How is your muscle up going?
Let me know in the comments below!
#ringmuscleup #muscleup #calisthenics #gymnastics
Out of all the videos I've seen explaining how to this, this video is the best. Answered my questions better than anyone else 👍
Awww. Thanks!! I appreciate it
Wow, 4 perfectly outlined steps for the muscle up on rings. At least I'm good at Step 1! The fast-twitch, high-velocity pull-up is the major challenge.
Brilliant!
Great drills
Hey Sascha, you have a special ability to make such motivating videos. Everytime I see a osited by you, I immediately want to workout or try your tips! Thank you so much! 💪👍
THank you so much! I really appreciate this! Love that I am able to get you off the sofa and into your next workout ;)
Al hamdulilllah.
Very good tips ❤❤❤
Thank you for great drills!!
I just did my first one like a week ago :)
Well done. Huge step!
@@CoachBachmann i can now do 3😱😱 the position where I was holding my hands hold me back so much
Quality
THank you!
Excellent.
Please include slow motion clips next time..really helps me as a visual person. I can’t be the only one it would help, either!
Excelent advise 😀👍👍👍👍
Nice video man!👏
Great but the real secret is false grip
I have mine but I struggle with the dips
Nice
💪🏻💪🏻💪🏻🙏🙏🙏
Maybe sample training plan with this exercises? How many reps sets
How do you do false grip? It makes no sense to me
Here is a good way of thinking about it: perform a dip with your feet touching the floor at the bottom position. Now without your hands moving on the rings continue your dip downwards until you are in a pull up top position (basically you just did a muscle up negative). Now your hands are on the rings still in the top position from the tip. This is a bit awkward and possible even uncomfortable. This is false grip!
Beast.
My struggle is the rings to shoulder movement. Any advice??
Hyperextension , Not flexion
What's the difference
your term is a real term but it's not what we're supposed to do, you could say full extension of the elbow. Hyperextension is basically what happens when double-jointed people extend that joint