Ring muscle-up

Go from hanging below the rings to supporting above them in one movement: a false-grip pull, a quick transition and a dip out — a skill that combines pulling, pushing and coordination.

How to do it

1. 01Hang from the rings with a false grip, arms straight, shoulders pulled down and body in a slight hollow.
2. 02Pull hard with the rings close and elbows tight to your sides until the rings reach your lower chest, leaning back slightly.
3. 03At the top of the pull, transition fast: drive your elbows back and bring your chest forward over the rings into the bottom of a ring dip.
4. 04Dip out to straight arms with the rings against your hips, then turn the rings out.
5. 05Come down under control: lower into the dip, reverse the transition below the rings and lower slowly to the hang.

Common mistakes

• Losing the false grip during the pull — reset it before every rep; without it the transition is very hard.
• Transitioning before you are high enough — pull until the rings reach your lower chest, and build it with false-grip pull-ups.
• A slow transition with the rings drifting wide — keep them close and turn over quickly; drill the transition on low rings with your feet on the floor.

In the Ring muscle-up progression

1. 1False-grip hang
2. 2False-grip ring pull-up
3. 3Ring muscle-up

Standard to move on: 3 sets × 3, two sessions in a row.