HERE WE GO! In PART 1 we covered strength and even gave you a FREE strength program! In PART 2 we covered positions. Now we tie it all together. If you followed the strength program, these drills will be the final piece to master the ring muscle up!
Let’s dive in!
1. False Grip Hang:
The false grip is a game-changer when it comes to ring muscle-ups, as it allows for a smoother transition from the pull-up to the dip phase. Practice hanging from the rings with your wrists positioned above the rings, mimicking the grip you’ll use during the muscle-up. Focus on maintaining a tight grip and keeping your wrists in line with the rings. Aim to hold the false grip for 20-30 seconds per set, gradually increasing the duration as you build strength and familiarity.
2. Hip-to-Rings Drill:
The hip-to-rings drill helps you develop the crucial transition phase of the muscle-up, where you transition from pulling yourself up to pushing yourself above the rings. Start by hanging from the rings with a false grip, then initiate the movement by driving your hips up towards the rings while simultaneously pulling with your arms. Focus on the explosive hip drive and pulling motion, aiming to get your hips as high as possible towards the rings. As you improve, work on transitioning smoothly from the pull to the push phase of the movement.
3. Band-Assisted Muscle-Up:
Using resistance bands can help you practice the full range of motion of the muscle-up while providing support and assistance as needed. Secure a resistance band to the rings and place one foot or knee in the band to assist with the movement. Start in a dead hang position with a false grip, then initiate the muscle-up by pulling with your arms and driving your hips towards the rings. Use the assistance from the band to help you complete the transition from the pull-up to the dip phase. Focus on maintaining proper form and control throughout the movement.
4. Transition With Your Feet on the Floor:
To practice ring muscle-up transitions from a squatting position on the floor, begin by positioning yourself beneath the rings with your feet flat on the ground and your knees bent, creating a squatting position. Grip the rings with a false grip and engage your core muscles. From this starting position, initiate the movement by pulling yourself up towards the rings, focusing on driving your elbows back and down towards your hips while simultaneously pulling your chest towards the rings. As you ascend, smoothly transition your hands from a pulling grip to a pushing grip by rotating them around the rings so that your palms face outward at the top of the movement. Once your hands are in the pushing position, press upwards and complete the muscle-up by extending your arms fully. Repeat this movement pattern, paying attention to maintaining control and fluidity throughout the transition from the pull-up to the dip phase. Consistent practice from this starting position will help you improve your transition skills and progress towards mastering the ring muscle-up.
5. Negative Muscle-Up:
Negative muscle-ups are an excellent way to build strength and develop the eccentric portion of the muscle-up movement. Start by jumping or using a band to assist yourself into the top position of the muscle-up, with your arms fully extended above the rings. Slowly lower yourself down under control, focusing on maintaining tension in your muscles and controlling the descent. Aim to lower yourself as slowly as possible, taking at least 5-10 seconds to complete the negative portion of the movement.
Incorporate these skill-based drills into your training routine to accelerate your progress towards mastering the ring muscle-up. Remember to focus on quality over quantity, and be patient with yourself as you work towards achieving this challenging skill. With dedication, consistency, and proper technique, you’ll be soaring effortlessly on the rings in no time!