When it comes to CrossFit® gymnastics, there are few movements that showcase strength and technique quite like strict ring muscle-ups. They are a hard movement. You not only need to demonstrate exceptional upper body strength but also require precise technique and control.
So, whether you're aiming to achieve your first strict ring muscle-up or looking to refine your technique, this guide will take you through everything you need to know.
Let's dive in!
Top Techniques for Mastering Strict Ring Muscle Ups
Mastering the strict ring muscle-up starts with nailing the fundamental techniques. Here’s a breakdown of the key techniques involved:
1. False Grip Mastery
The false grip is crucial for transitioning smoothly through the strict ring muscle-up. Unlike a standard grip, the false grip positions your wrists above the rings, making the transition from pull-up to dip seamless.
To get the correct false grip:
- Start by placing the rings at the base of your palm, near the wrist joint.
- Wrap your thumb around the ring and secure it with a firm grip.
- Practice hanging and pulling with the false grip to build familiarity and strength.
2. Controlled Pull-Up
Initiate the muscle up with a strong, controlled pull-up.
Focus on:
- Keeping your elbows tight to your body throughout the pull.
- Pulling the rings towards your sternum rather than your shoulders.
- Maintaining tension in your core and lower body to prevent swinging.
3. Transition Technique
The transition phase is where many athletes struggle.
Focus on these techniques:
- After pulling up, lean your torso forward slightly to initiate the transition.
- Keep the rings close to your body as you transition from the pull-up phase to the dip phase.
- Maintain tension and control to smoothly pass through the transition without losing momentum.
4. The Dip
Once you've cleared the transition, smoothly extend into the dip:
- Keep your body close to the rings throughout the dip phase.
- Extend your arms fully to lock out the movement.
- Maintain stability and control throughout the dip to complete the strict ring muscle up.
Common Mistakes to Avoid in Strict Ring Muscle Ups
It's so easy to make these common mistakes when it comes to strict ring muscle-ups, which is one of the top reasons why they are super frustrating.
Here are the top mistakes and how to fix them:
1. Incorrect False Grip
This is the number one reason why you might be struggling with strict ring muscle-ups. Are you doing any of the following?
- Not positioning the wrist above the rings, resulting in awkward transitions.
- Failing to secure a firm grip with the thumb wrapped around the ring.
- Practicing with a standard grip rather than dedicating time to the false grip technique.
2. Flaring Elbows
During the pull-up and transition phases, allowing your elbows to flare out can hinder progress:
- Keep your elbows close to your body throughout the movement.
- Avoid pulling the rings towards your shoulders; aim for the sternum.
- Engage your lats and upper back muscles to maintain a strong, controlled pull.
3. Lack of Core Engagement
A strong core is essential for stability and control during the strict ring muscle up:
- Engage your core muscles throughout the entire movement.
- Avoid excessive swinging or kipping motion, which indicates insufficient core control.
- Practice hollow body holds and other core-strengthening exercises to improve stability.
Best Strict Ring Muscle Up Progressions
Progress through these stages to build towards your first strict ring muscle up:
1. False Grip Holds
Begin with static holds to develop grip strength and familiarity with the false grip:
- Hang from the rings with a secure false grip for increasing durations.
- Gradually increase the time spent in the false grip position to build endurance.
2. Pull-Up Progressions
As we break the strict ring muscle-up movement down, strict pull-ups are a key progression to help you build the strength necessary for the full movement.
- Practice strict pull-ups on the rings, focusing on smooth, controlled movement.
- Increase pull-up volume and intensity to build pulling strength necessary for the muscle up.
3. Transition Practice
Focus on smooth transitions from pull-up to dip position:
- Use band assistance or partner spotting to practice transitioning through the muscle up phases.
- Break down the transition into smaller drills to target specific weaknesses and challenges.
4. Dip Strength
Develop dip strength to lock out the muscle up at the top:
- Perform strict ring dips to strengthen triceps, shoulders, and chest muscles.
- Gradually increase dip volume and resistance to prepare for the full muscle up movement.
Advanced Tips for Strict Ring Muscle Up Pros
So, now that you’ve got your first strict ring muscle-up, how do you get better? By incorporating these advanced tips into your workout routine, you’ll be able to increase your volume and capacity. So, let's go!
1. Tempo Training
Incorporate tempo variations into your muscle up training to build strength and control:
- Perform slow eccentric (lowering) phases to strengthen muscle groups involved in the movement.
- Use tempo pull-ups and dips to improve muscle endurance and control under tension.
2. Muscle Up Complexes
Combine strict ring muscle ups with other gymnastic movements to challenge your strength and skill:
- Try muscle up to back lever transitions or muscle up to handstand push-up sequences.
- Incorporate these complexes into workouts to enhance coordination and strength across multiple planes of movement.
3. Skill Progressions
Practice, practice, practice. If skill progressions aren't in your daily routine, you will lose the majority of athletes will lose their proficiency.
- Practice muscle up negatives to strengthen the transition phase.
- Experiment with different grip widths and hand positions to optimize efficiency and power output.
How to Improve Your Strict Ring Muscle Ups Performance
No matter how long you've been doing strict ring muscle ups, there is always room for improvement.
1. Progressive Overload
Gradually increase the intensity and volume of your muscle up training:
- Start with assisted variations and gradually reduce assistance as strength improves.
- Use resistance bands or partner assistance to practice full range of motion muscle ups.
2. Skill Practice
Dedicate specific training sessions to mastering each phase of the strict ring muscle up:
- Focus on false grip holds, pull-up mechanics, transition drills, and dip technique.
- Break down each phase into manageable steps and practice consistently to build confidence and proficiency.
3. Recovery and Mobility
Support muscle up training with adequate recovery and mobility work:
- Incorporate foam rolling, stretching, and mobility exercises to improve range of motion.
- Prioritize rest days and sleep to facilitate muscle repair and growth.
- Builds strength in the chest, shoulders, arms, and core.
- Enhances pulling and pushing strength, crucial for other gymnastic and weightlifting movements.
- If you are able to do 10 strict pull ups, then you’ll be strong enough for strict RMU
- Improves coordination and proprioception.
- Enhances body awareness and control during complex movements.
- If you know you’re strong enough, then scale it back to strict RMU progressions and drills
The Benefits of Incorporating Strict Ring Muscle Ups into Your Routine
If you're serious about becoming a top CrossFit® athlete in your age group, you know ring muscle-ups, especially "kipping" muscle-ups, need to be in your daily programming. But strict ring muscle-ups don't pop up in competitions, like the Open, all that often. So, why should we be practicing them? Well, other than that they look super cool, here's the breakdown:
1. Strength Development
Strict ring muscle up requires significant upper body strength:
2. Technique Refinement
Strict ring muscle ups demand precise technique and body control:
Overall, the combination of strength and the discipline to refine your technique are highly transferable skills that will seep into all of your CrossFit® movements.
So, what’s next?
Whether you're a beginner striving for your first muscle up or an experienced athlete looking to refine your skills, consistent practice and attention to detail will pave the way to success.
Incorporate these strategies into your training routine, and watch as your strength and proficiency in gymnastic movements gets crazy good.
Most importantly, have fun! Learning and improving your ability to nail strict ring muscle ups are apart of the journey.
Want to learn more about Ring Muscle Ups? Check out the articles below:
Strict Ring Muscle Ups: The Missing Piece
Ring Dips For CrossFit: 3 Drills To Build Strength
The Ring Muscle Up Progression You’ve Never Been Taught
The Secrets of Ring Muscle Ups: A Quick Tutorial