Muscle-Up (Rings)

Goal — The Program Goal 3

💍 The goal: a strict ring muscle-up

• A muscle-up = an explosive high pull (rings to your sternum/lower chest, not just your chin) + a transition over the rings + a dip to lockout. Strict, no kip.

Pulling strength reference

Are you ready? (strength gates)

• Pull gate: ~5 clean Weighted Chin-Up at bodyweight + ~20–25% (or chest-to-bar pull-ups exploding to sternum).
• Dip gate: ~5 clean deep Ring Dip (rings turned out at the top).
• False-grip gate: hold a false-grip ring hang / row for 20–30 s without the wrist slipping.
• You're already pulling ~8–12 Ring Pull-Up in the logs — the missing pieces are usually the false grip and the transition.

The progression

1. False grip

• Hands rotated so the heel of the palm sits on top of the ring, wrist "broken" over it. Hang, then row in this grip. Build to 30 s holds + 5–8 false-grip rows.

2. False-grip ring pull to sternum

• Pull until the rings touch your lower chest, elbows driving down/back. This high pull is what creates room to transition. 3–4 × 5.

3. Deep ring dips (turned out)

• Full depth, then turn the rings out at lockout. This is the second half of the MU. 3 × 6–10.

4. Transition drills

• Feet-assisted / banded transition: from the top of the pull, roll the chest forward and over the rings, keeping them tight to the body. Practice the path, slow.
• Negatives: start at the top (supported), lower slowly through the transition into the bottom of a pull-up. 3–5 controlled reps. This is the single fastest driver.