Master your first Ring Muscle Up, simple guide easy to learn
Yes, you are here because you are facing a problem with the Ring Muscle Up movement, you are not alone. Many beginners or even athletes may face the same problem as you, but this movement is not as difficult as everyone thinks.
It is all about doing a few sound steps in order to complete a Ring Muscle Up correctly, you may fail this many times but if you are determined to do it you will do it without any doubt, and this guide will help you a lot because it contains everything you need to know about this movement.
Let’s continue together in order to master our first Ring Muscle Up correctly.
What is Ring Muscle Up CrossFit?
The ring muscle up is a movement circulating in CrossFit boxes, it is a movement originally known to gymnastics athletes, but it was adopted as a basic movement by Crossfitters, so that CrossFit athletes perform it as a kind of challenge and in order to test the endurance of their muscles, as well as gain some lightness and speed.
Is a Muscle Up easier on Rings?
It depends on your level of fitness, and then it depends strongly on the upper body. The stronger it is and the stronger your arms, the easier it will be to do a ring muscle up movement because it kind of requires some strength and skill as well.
You have to get used to the movement of the rings, how to keep your body balanced and stable, and the methods of holding the rings. This is what we will learn today.
If you are a complete beginner, I advise you first to get used to some CrossFit exercises that will help you build strength and muscle endurance, and mastering pull ups first is one of the most important movements that will make it easier for you to do a ring muscle up.
====> CrossFit wods for building strength < ====
====> Learn how to master CrossFit Pull Ups with easy steps < ====
What does the Ring Muscle Up work?
The ring muscle up focuses on building the upper body and making it more flexible and works to strengthen the various upper body muscles and helps build muscle endurance.
Fore muscles:
- Pectoralis Major
- Coracobrachialis (underneath biceps)
- Biceps
- Forearm
- Rectus Abs
Back muscles:
- Trapezius
- Posterior Deltoid
- Rotator Cuff (underneath deltoids)
- Long Head Of Triceps
- Teres Major
- Latissimus Dorsi
How to get my first Ring Muscle Up easily?
This simple guide will help you perform your first muscle up with ease. All you have to do is practice these steps constantly.
Learn How To Master Your First Ring Muscle Up With Team Richey
Richey was able to teach his friend to do his first Muscle Up in 5 minutes by doing exactly these steps.
1- Get Rings Level
One of the common mistakes beginners make when trying to do their first ring muscle up is that they try to climb the rings and this will make it more difficult, so it is necessary to adjust the level of the rings to the height of your shoulders.
2- The False Grip
The false grip is the first move you must make and you must master it in order to facilitate the next moves.
Put your hands inside the rings, put your wrist directly in the middle of it, as if you were cutting the rings, and then wrap your thumb around it.
Why the false grip?
It may seem like an incorrect method of gripping the rings, but it helps shorten the distance between the shoulder and the hand and tone the biceps and forearm, while the normal pull-up grip may not help to lift your body with the same force because it makes it difficult when you want to turn over, while the false grip Be designed from the start to help you turn over.
3- The Correct Pull
The first thing you should focus on is pulling the lower part of the chest to the rings, pull the sternum well with elbows back.
You need to rely on your Biceps and Forearm to pull the sternum and the elbows back, then follow the bottom of the ribs, keeping the hips in an elevated position.
Do not think that you are going to pull up, you should pull to the sternum until your body rises diagonally in order to prepare for the transition over.
How to perform a Correct Ring Muscle up
4- Queues
Queues are that movement that comes immediately after pulling the sternum. It requires some speed and skill, meaning that you will be looking at the sky, then your face will quickly turn to the ground. Think of this method.
Pull as hard as you can, then roll your elbows as soon as the lower chest touches the rings and push your hands down until your body is up.
Also, the movement of your feet plays a role during the pull, you must push both feet forward during the pull in order to achieve some balance.
Guide: Hold the rings, swing forward, pull to the sternum, quickly rotate your elbows, push your fists down, lift your body up.
Master Your First Ring Muscle Up in 5 min with Team Richey
How many days should I train on Rings per week?
A professional athlete can do the Muscle Ups on rings almost daily and there will be no problem with him, but for a beginner he first needs to practice this movement well at the end of CrossFit lessons, when you feel that you are doing it professionally you can include it in your workout schedule, perform it 3 times a week that would be ideal.
Ring Muscle Up Warm Up
It is necessary to warm up in order to do any movement that may require muscular effort, so you can rely on these movements in order to gain some flexibility before performing the Ring Muscle Up.
- Banded pull aparts
- banded face pulls
- Reverse grip dead hang hold
- Ring rows
====> Learn more about your ring muscle up warm up < ====
====> Why is it important to warm up before CrossFit workouts < ====
You need to be strong to do a Ring Muscle Up?
You don’t need to be strong in order to do the ring muscle up, but you do need to learn the technique of lifting your whole body for that you need to train your arms to carry your body weight.
====> Dumbbell workouts can help you build strong arms. < ====
If you are able to do the pull-up movement, doing the ring muscle up will be easy for you, and also with the help of this guide that I mentioned before, it will be even easier.
If you can’t do the pull-up movement, this guide can help you master it with simple steps.
====> Master your First CrossFit Pull Up < ====
What are the benefits
As we have already mentioned, the ring muscle up is a gymnastic movement that helps you gain flexibility and trains the muscles of the shoulder and arms to bear the weight of the body. Strengthening the grip and this will help improve the hand’s ability to handle heavy weights, etc.
What are the risks?
All physical activities can be dangerous to your physical health, if you lack some experience and fitness.
The risk of injury increases in the ranks of beginners, your wrist can lead during your first attempts to do a ring muscle up, and you can get injured if you continue to perform the movements incorrectly and the recovery period may take longer time.
How to stay safe?
Stay safe with this plan.
We have already mentioned 4 movements that you need to do your first successful ring muscle up, so you can practice each step several times a week with a specialized trainer, after each movement you master, move to the next movement until you master all the movements, if you are a complete beginner, this may take about Month.
