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How To Get Your First Ring Muscle Up!

The ring muscle up is the holy grail when it comes to developing elite level upper body strength in CrossFit.

And many have asked how they can get there, so we are going to put together a step by step plan on how to get better at the ring muscle up!

First up the ring muscle up uses a lot of muscles: forearms, biceps, shoulders, chest, rhomboids, and abs. These all need to be developed sufficiently to be able to achieve your first ring muscle up!

Heres how we are going to develop them:

STEP 1

15 Ring Rows

15 Push Ups

If unable to achieve this here is a workout you can do 3x per week to get to this point.

EMOM 10

Minute 1) 5-10 Ring Rows

Minute 2) 5-10 Push Ups (knee push us if needed)

Step 2

10 Strict Pull Ups

10 Strict Ring Dips

If unable to achieve this here is a workout you can do 3x per week to get to this point.

EMOM 10

Minute 1) 3-6 Strict Pull Ups

Minute 2) 3-6 Rings Dips

Step 3

1 Ring Muscle Ups!

If unable to achieve this here is a workout you can do 3x per week to get to this point.

EMOM 10

1-3 Eccentric Ring Muscle Ups

As with most skills and strengths it takes consistent effort and exposure to achieve the ring muscle up…

There is so much strength involved in this movement these three steps could keep you occupied for 1-2 years before achievement is within your grasp!

If you have any questions about this feel free to ask!

 

Coach John