Rings

Muscle Up Transition Progression Pt.1

In this progression video, Carl explains how to practice your Muscle Up transitions, from the highest point of your Pull Up to the deepest point of your Dip, by using the Dip to Upper Arm Support. This will help you focus on finding good elbow and active shoulder positions first, while you work up your wrist and Pull Up strength in other False Grip or No-False Grip progressions.

Muscle Up Transition Progression Pt.2

In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

Muscle Up Transition Progression Pt.3

In this video, Carl explains how to use bands to assist with your transition to receive safely into the Dip position. Use this to drill your skill in an controlled environment, and learn to get comfortable in those positions with "the catcher" so you can focus on building strength and efficient movement to connect your Muscle Ups.  Carl recommends that being proficient with Bar Muscle Ups first is key to success, and safety, with the Ring Muscle Ups.

Muscle Up with Kip

  • Start in a dead hang hollow body position with shoulders glued to your ears
  • Hands are turned out and in a false grip
  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the rings
  • Followed immediate by doing a fast sit up into a pike position
  • Transition into a dip by sending the head up and over the rings while raising the toes up
  • Done correctly, this should lead you into the bottom of a regular ring dip
  • Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position

No-False Grip Muscle Up Progression Pt.1

If you have to crank out multiple Muscle Ups with speed in a long workout, you may find that it's hard to do them with a false grip.

In this first video segment we'll review the basic requirements to build up to a Muscle Up with no false grip, first by starting on the bar.

No-False Grip Muscle Up Progression Pt.2

In this second video segment we'll take the basic requirements to build up to a Muscle Up with no false grip, and try them on the rings.

No-False Grip Muscle Up Progression Pt.3

In the third video segment we'll use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with no-false grip.

No-False Grip Muscle Up Progression Pt.4

After you've practiced moving through the positions and transitions with different sized bands to build up strength and speed, it's time to put it all together for a full unassisted Muscle Up with no false grip.

In the forth segment we'll walk you through the cues and show you what that looks like, plus a view from San Francisco CrossFit.  Enjoy! 

One Leg Back Lever

  • Start in an inverted hang
  • Bend one leg and bring thigh towards your chest
  • With arms straight and upper body and extended leg in a hollow body position
  • Start allowing the body to descend backward and keeping the rings ibehind you
  • Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip

One Leg Front Lever

  • Start in an inverted hang
  • Bend one leg and bring thigh towards your chest
  • With arms straight and upper body and extended leg in a hollow body position
  • Start allowing the body to descend forward and keeping the rings in front of you
  • Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip

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