The Ring Muscle-up requires equal parts strength and skill. In order to attempt a Kipping Ring Muscle-up we recommend already having a Strict Muscle-up but some athletes may be able to perform kipping before they perform strict.
Progressions - Swing Development
Progression 1 - Small Kip Swing
Points of Performance
- Keep the body tight, legs together, and control the swing through the shoulders.
Progression 2 - Big Kip Swing
Points of Performance
- Keep pressure on the rings in both the front and back swing. The body should be tight and shoulders active.
Progression 3 - Kip Swing + Pull to Hip
Points of Performance
- On the pull, aim to bring the rings towards the hips.
- This drill creates the sensation of elevating the body so the transition can be performed.
Progressions - Ring Muscle-Up
Progression 1 - Foot Assisted Turnover (gr.)
Points of Performance
- Set-up with the feet in front of the bar the rings are hanging from.
- Keep the transition quick.
Progression 2 - Foot Assisted Turnover (elv.)
Points of Performance
- Extend the hips before transitioning. Keep the rings close to the rib cage when transitioning.
Progression 3 - Jumping Ring Muscle-Up
Points of Performance
- Decrease the box height to increase difficulty.
- Aim to catch low in the dip which will mimic the catch for a muscle-up.
Progression 4 - Ring Muscle-Up
Points of Performance
- This movement requires an aggressive hip extension and fast transition.
- The swing should be tight and controlled, and the extension/transition explosive.