Master the Ring Muscle Up | 4 Best Exercises

[@FitnessFAQs]

My Calisthenics Programs: 👉 fitnessfaqs.com

[@davestevens44]

Hello Daniel. Do you have a prescribed rep/scheme for these and a minimum recommended standard before trying full muscle ups?

[@riddlescom]

I just want to say. I watched some of your old videos . Your body transformed into this shape today. Pretty much perfect. Amazing. I'll get there. I'm close . Your just too strong. I'm doing handstand 60 seconds 1 arm etc. But still have not passed you up yet. I just got rings today. Fun. I like them Just need to practice.

[@pumasbi2004]

IT IS IMPOSSIBLE TO KEEP THE FALSE GRIP, EVEN TO DO IT, THE WRISTS HURT A LOT AND THEY COULD GET AN INJURE

[@kikeciervo5695]

I took your advice/tips and 6 months later (hey, I’m in my late 50’s) I finally got to the point where I can get the ring muscle up on demand. Thanks!!!

[@devinjansa9329]

I’ve been training for about a year now, I’m 27 and I can’t get the muscle up yet. To get there in 6 months is impressive and even more so at your age.

[@goodtime9754]

Congrats 👌🏻

[@kevin4227]

@@devinjansa9329 are you able to do them now?

[@Ulises1818]

So cool

[@higherresolution4490]

Way to go! I am impressed. I just received a set of rings in the mail, and I am going to accomplish the same thing. I just turned 73 this June, 2023. My starting point is 12 deep dips for 3-5 sets that I can do consistently.

[@Mickimoss]

All these years, I thought I was quite strong, until I tried rings for the first time. xD

[@jaydenhpiano5600]

Yes rings are very humbling

[@yerayromerotvos]

Totally true!

[@jonelpolot3459]

For anyone who can bust out 20 plus push ups, rings will humble them😅😅.

[@alexjulius69]

Yup, there's nothing that trains me more than a pair of rings. These pieces of wood is a sayian making material.

[@runtervomgasknilch9661]

its a new World to most of us!

[@mmiguelruna7403]

Just made my first muscle up! The mental cues of "rings level with armpits and close to body" were 100% what i was missing ^^

[@thisoldnew4544]

with a little luck i'm 6 months behind u

[@Sakuleta2]

Thanks to you, I've made my first ring muscle up yesterday because of the comment you wrote :) "rings level with armpits and close to body" that was my missing part.

[@Elogamer15]

@@thisoldnew4544 that's what I said 2 months before getting my first muscle up. Keep it up!

[@terrymalloy9416]

Same! Just did my first too

[@martinfrancia5307]

This video helped a lot! Here are my personal tips How to get stronger for muscle-up: 1. DO UNEVEN PULL-UPS to increase your pulling power. 2. DO DEEP DIPS (your shoulders should touch the rings). 3. PRACTICE YOUR FALSE GRIP HANG and PULL-UPS. How to know when you're ready: 1. You can do typewriter pull-ups. 2. You can do negative muscle-ups slowly. 3. You can hang with false grip for at least 20 seconds. Final Step: Start doing band-assisted muscle-up. Keep doing it until you don't need the resistance bands.

[@shparto1118]

The quality is jaw dropping. So pleasant to watch

[@triatanpoos6841]

Been doing gymnastics for years and have simply ignored the muscle up, i went into the gym after watching your video and was able to do three muscle ups by simply aplying everything you have just demonstrated, thank you very very much

[@Linkous12]

Setting and lighting is great!

[@fitlawnguy]

Really diggin the next level of quality 👌🏼

[@clarissabomfimandrade2988]

Daniel, you are an amazing teacher! During the pandemic I started watching your channel, just to lose weight, but the results went far beyond that! I never thought I could stay in good shape because I’m almost sixty years old. Thank you very much!

[@ange_mo]

I’m 64. Loving your explanations Thank you I slowed my reps down thanks to you, and it makes a huge difference. I’ll keep you posted.

[@miguelboisvert7375]

I started working out 2 months ago. My dad has rings in his garage. Been working at it everyday for about 15 minutes today. I finally did a muscle up today

[@Jan24Gritsel]

That is way too quick! For me and most of us, it has taken years of practice and progressions.

[@mechca9990]

Been doing the bar for years never learned or cared to do a muscle-up. Just got my rings and got back into calisthenics hardcore so, we will see. I'll definitely keep everyone posted. And thanks for the videos. Newfound respect for the individuals that do rings, not at all easy.

[@povigg]

I can’t believe I’m commenting here already but yesterday after watching this video i did my first muscle up! I had strength and used rings for two weeks but was lacking in false grip technique. Now i will be practising false grip and assist muscle ups, can’t wait to do 2-3 proper reps in a row! Thank you for great content.

[@thffkfltm]

This tutorial is GOLD.

[@thecrab3544]

Rings: A few tries Bar: Felt like a year

[@molomono9795]

I think that generally is the case for people who are on the lighter side of the spectrum, being 90kg and from anecdotal evidence with friends who are around my weight. It's just very hard to generate momentum with a false grip even though it costs less brute strength to do it on rings. Just training the wrists to be able to handle such forces without pain took a few months, that said i could rep out bar muscle ups already.

[@skfkfkd]

Were y doing strict bar muscle ups?

[@dijks350]

Opposite for me :(

[@flor.7797]

That's why I'm doing both you cuties

[@gunnarstewart5897]

Molo mono interesting I am 187 pounds and can do struct ring muscle ups but struggle with bar even with a kipp

[@TheGrsshppr]

To do a strict, absolutely no kip, muscle up took me 2.5 months. Honeatly, thanks in large part to videoes by this dude, I am doing them with good technique and can do about 4 in a row.

[@leftpalmofbuddha6116]

Thank you for making such an excellent tutorial! Seriously - it's the best one. From the content, to the lightning, music; even your facial expressions don't take away from what you're explaining and your movement pattern. Great work, it's helped me immensely. It took me 10 months to achieve 3 reps in a row. Thanks Daniel!

[@andersjensen7348]

Still working on it, got to train my wrist though, broke it 3 places and got surgery, but yesterday I managed to pull to my chest in false grip for the first time, and hold it for a couple of seconds, so thanks for the BBR program Daniel! I have gotten so much stronger since I started the program, I have gone from 3x8 dips on rings to 4x9 with 5 kg :) So I have the strength in pull ups and dips to do the muscle up, just need the wrist strength and flexibility and to train the transition! Cheers mate, LOVE the channel! Best fitness instructor I have seen on YT so far

[@logantronsen6039]

Thank you so much. I have always had the strength to muscle up but I could never get the technique right until I watched this video. I can already do 4 consecutively!

[@higherresolution4490]

Nice! That's a great accomplishment. I hope to be next in line. I just got rings in the mail last week.

[@freezerlunik]

Thanks

[@ronaldtartaglia4459]

Your attention to the difficulty of the false grip is just what I needed. I was about to give up. This makes a difference.

[@carlpiaf4476]

There are so few decent intermediate to advanced rings videos. This is certainly one of them! Great work as always!

[@Edmundajw]

I've watched your video's for years, Daniel, and always appreciated the quality, and knowledge parted. But this video is of particularly good production quality, not to mention the tips, which I'll try out immediately. Good stuff.

[@thespongebob2011]

Wow. It's such a professional video! I am really surprised. Impressive video

[@unforgotable1]

Thank you for inspiration and informative content Daniel. I am 100kg 188cm and just did my first ring muscle up. What worked for me: -Weighted false grip pull ups -Weighted RTO dips -Muscle up negatives and transition drills -Mobility work.

[@zemiret]

It took me about 2 months. I could do a few ring dips and around 10 pull-ups back then (it's not much better now) and I've trained false grip, and then I've trained transitions and dips. And one day I've tried it and it worked. (I wasn't that happy for the last 5 years as at the moment when I got my first muscle up done :P )

[@lasserasmussen5522]

It's hard to answer - Ive been doing calistnics for a few years. And have been able to do bar muscle ups, then I turned my attention from the bar to rings and paralettes instead. Sadly I had a motorcycle accident this May and hurt my left shoulder. So ive mainly been doing band excercise, to regain strength. It's only recently ive returned to a little harder training. I did two ring muscle ups, the other day to get a feel of my strength and weakness in the shoulder. Great fan of your channel, the scientific approach you take to explaine the excercise and purity of motion, is truely inspiring. Thank you

[@bfne00]

Just bought a pair of rings and am starting today. I'll check back when I get it

[@bfne00]

Still at it, twice a week, trying to improve false grip

[@CatsInDungarees]

@@bfne00 nice, how is it going now? 😃

[@higherresolution4490]

An excellent, didactic and aesthetic video. Very much appreciated. I just got some rings in the mail and now all I have to do is find a place to hang them! Very few gyms have a high bar, unfortunately. Parks? Forget it. This is Southern California. Too many personal injury lawyers.

[@gymkirk3877]

Little did I know I was strong enough to complete the ring muscle up. I’ve completed Daniel’s Ring program, and after a couple weeks of false grip training I hit the muscle up on the first try. Thanks for this video! Now to perfect my form!

[@pjmesa5112]

I got my ring muscle up the first time I got my rings, I’m no stranger to calisthenics, but on rings I am. Base on my experience ring muscle up is all about technique and just by watching this I instantly did it.

[@haboo1449]

i started last week, keep you informed after accomplishing the ring muscle up :)

[@haboo1449]

Did my first Ring Muscle Up round about 4 weeks ago. Happy af :)

[@PSWarskull]

Achieved my first clean Ring Muscle Up today!! Started training on january, so it was faster than expected. I did start at an advantage point compared to most tho, I could do about 5 pullups when I first started, so I guess this explains it. Nice video as always, Daniel. Wish I had this info when I was trying to learn it. Keep up the nice work.

[@martindasilva7051]

I know I'm late, but anyway. I've never done a ring muscle up before. I was able to do the bar muscles up though. My first attempt after watching this video was my first solid ring muscle up, those tips at the begining were the last help I needed. Keep up the awesome content.

[@vedishplays]

All eccentrics work like magic in calisthenics

[@gevorgter-isahakyan7656]

I think doing the false grip was the only adjustment I had to make. The rest just came naturally. Great video!

[@JuiceEnthusiast6000]

⚠️THIS GOES TO ANYONE STRUGGLING WITH THE TRANSITION⚠️ It took me one month using what I think is the best exercise that immediately enables me to complete the transition: the scapula push down. Don’t know if that’s the actual name, but just building up scapular&shoulder strength (rhomboids, trapezius, and rotator cuff, etc.) I did this exercise on gymnastics rings by starting like I’m about to complete the eccentric phase of the rep, but I just stay with straight arm and depress and elevate my scapula. That’s all I did to get the transition down. Once I built up that strength, I was actually able to do not 1, but about 4 muscle ups. Hope ^all those words help.

[@rajthomas6446]

So to understand, you got to the top of a dip, kept arms straight, then with straight arms, you depressed and then elevated the scapula for reps? Is that accurate? Very interesting. Will try that! Pls confirm if I got this correct. Thamks for the tip!

[@JuiceEnthusiast6000]

@@rajthomas6446 yes this is correct. Also make sure to master the false grip.

[@muhammadziaurrahman1289]

Been watching and only watching tutorials of ring muscle up, finally today i found a gym who has ring and i made it First try and i made it The secret is to put your armpits as close as possible Anyway, great tutorial, it helps a lot :))

[@limesantos353]

Watching this for a year now since I started calisthenics. Finally. I got my first ring muscle up today. Thank you.

[@CyrusGates]

Yooo I achieved my first ring muscle up!!! Thanks for the tips !!! The leg assisted ring muscle up really helped me to get the proper elbow tuck! Remember to keep your hands very close to your body,thats what's important for the transition!

[@OsmiumFist]

This is the video I've been looking for. How to progress. Us beginners need to work up to the harder moves. I started doing wall push ups, then onto knees but can now do 10 sets of 10 various full push ups on grips. I have a lower back injury so these progressions are very needed. These little tips like the hands into armpits are gold. Many thanks.

[@phillipsjap]

6 months roughly since the start of my calisthenics journey and currently am still working on strengthening my muscle up. i achieved it though! still working on improving form!

[@rafaelalbuquerque4804]

These exercises are really good!! Following them I could do my first ring muscle up last week. Thanks for your knowledge, Daniel! All the best.

[@condesk8er]

1.5 years and still counting, great production dan!

[@hamishreid9213]

This video would have save me hundreds on physio had I seen it earlier. You're a gem!

[@SHENGUS.]

I got rings a week ago and just got ring muscle ups today. So true about the laugh you do when you get that transition for the first time, your vids have helped a lot in my progress thank u for ur passion in calisthenics and teaching others

[@NK-er3ci]

After watching many videos on KZbin on the muscle up progression this helped me the most. Thanks

[@dibox92]

09/11/2020 my first day of training ring muscle up, i will comment again when i will eventually get one

[@ins8ignition]

Probably the best channel around on ring training

[@MrDrJaybones]

I did my first muscle up on the second day of trying! Videos like yours gave me the strength and confidence to be able to do so!

[@Tobeon2]

I bought my rings recently thanks to your channel.... This is sooo awesome... 🥰

[@komani86]

Great video for people close to intermediate level and indeed want to MASTER the ring muscle up. However as a beginner I felt I was missing some more basic tips or exercises to learn the grip itself. In the end I found a different video that showed basics of how to hold false grip and build callus and stamina to hold it. Maybe you already have such a video but wanted to share this with other beginners that struggle with this. Thanks tho for the great instructions!!

[@abxgod]

I did my first ring muscle up today. This video definitely helps out a lot with why I could not successfully conduct my full ring muscle up. A gym mate explained to the false grip and leaning forward as you transition into the muscle up. Thank you for providing this fitness facts for the ring muscle ups. Ab x God

[@sunavila]

Why do you call yourself a "god"? You're just a man. A man who will eventually die, like all men do.

[@austinwynn9496]

So ready to learn these. Only exercise I can think of that works every muscle in the upper body.

[@DrTopLiftDPT]

I definitely agree negatives for the transition were helpful in getting the MU

[@jeffreyeigo]

Loving the new vid style! It took me a full year to do the bar muscle up. Was going to start on getting the ring muscle up but irritated my bicep tendon and have been resting since

[@joqiii3]

jeffreyTALK May I ask what is your top tip to get the bar muscle up? I am struggling with the transition.

[@jeffreyeigo]

James Quimby the thing that really helped me was adding a bit of a swing and thinking of it as more of a circular motion rather than straight up

[@jeffreyeigo]

The thing that really helped me was adding a bit of a swing and thinking of it as more of a circular motion rather than straight up

[@hicoteo]

At 14 I instinctively used the false grip to become the only one in school to do a muscle up. Now I'm 57 and it hurts too much. I'm going to try the transitions in this video. I started with high pull-ups today and I'm sure it won't take long before I can do a muscle up again. Thanks

[@tstaunton1]

This may be the best being muscle up video I've ever seen!

[@tscrawford11]

Last time I tried, I got about 12 ring pull-ups. I am now starting my muscle-up journey! I'll check back in 2020 when I get my first one

[@juanmiranda196]

I bought some rings for Black Friday and and in 4 weeks a was able to do 3 full muscle ups, i saw 2 other videos that helped but this video really helped me the most, i did it by myself and with your tips , thank you very much

[@joshczuba]

Single best muscle up tutorial I’ve ever seen. Just invested in Body By Rings. Excited to see some progress

[@jackson102788]

So I got my rings last Saturday and and ring muscle up was one of my first goals. I was finally able to get it today! You're video definitely helped with my process. Thanks for that and keep up the good work!

[@ariefasyrafzainudin9255]

Took me 5 to 6 months, could've done sooner if i just worked on it more frequently, false grip was the longest for me to master. Now I've done it for the first time, 3 in a row for me. Thanks bro

[@GideonsSword777]

Your vids are indispensable for anyone looking to improve their ring abilities. I appreciate your efforts in sharing your knowledge with us.

[@jasonbaker2370]

Great video!

[@joqiii3]

Top notch video. I must start using the false grip.

[@marinordskog1073]

I have just learned to do my first single pull up (bar). I can do 3 sets of one chin-up(bar). I can do 7 dips on bar and none on the rings yet. It's march 8 now, and I'll come back and write when I can do my first ring muscle up. Really enjoyed this video, gonna use the tips and practice all the steps!

[@simondehaas6460]

I never really trained for it untill I practiced impossible dips and they gave me the triceps strength to do it pretty easely. So id recomend to strengthen your triceps. thats what finaly got me mine!

[@patrickdykmans7384]

Literally saw this video went out adjusted rings and did it! Coming down with control was my reality check. Shoulders forward for transition cue was the key for me.

[@rattchett3491]

This videos are just amaizing mate! Thanks from Spain!

[@andrewpocock1234]

Thanks man. Nailed my first muscle ups today. Was easily strong enough, just my technique sucked. The key words you said "aggressively shift the shoulders forward" did it for me today.

[@higherresolution4490]

Excellent move. Big accomplishment overnight. I think it's fair to say that steady, clean progress in calisthenics, gymnastics, weightlifting, powerlifting and bodybuilding all center around perfection of form.

[@crypto_j1657]

These tips ARE NEXT LEVEL I am starting over on my muscle up journey with these tips. Thank you Ser!

[@viktornerlander1409]

Did my first pullup yesterday. Love your videos man!

[@danielpetersson6038]

Exactly what I needed to hear. Ive just tried jumping ring muscle ups now for about 2-3 months without any improvement. Now Im going to change my approach towards my main goal for now: ring muscle up! :D

[@hahoang9464]

THANK YOU DANIEL! tried ghis on weekend first time... and i DID IT!! is easier on rings because the rings are more friendlier on the joints and will move with you BUT you will need strength to stabilise this! While the BARS are static and you NEED power to transition over this!! .. not bad for a girl eh!! Whoo hoo... !! 🤭👍🙏

[@שראלבןמשה]

respect for being such a great advocator of quality and good form over reps... be true to the exercise and you will get rewarded

[@davidmattingly9195]

I took me about a month to get my first clean muscle up. I could do about 10 pull ups and around 20 dips before I starting trying to muscle up. What really helped me was false grip training and transition exercises. I did tons on negative muscle ups as well. It’s all about progression exercises when it comes to the more advanced movements.

[@davidmattingly9195]

I was satisfied once I was able to do about 3 consecutive muscle ups and I stopped training them after that. A little over a month went by without training for or doing any muscle ups. When I wen to try it again, I couldn’t do them anymore. They really are something that you have to continue to work even after you learn them.

[@dancassidy7471]

I can do 15bwide grip pullups x 3 sets .I am unable to do a muscle up anymore although I had it down a year ago. I just bought a second ring set switching over to larger diameter wood from plastic..Now the drills begin . THANKS DAN

[@m.d.7018]

Neuvěřitelný výkon

[@randywischnewski373]

Dude!! I Followed your progressions and made my first attempt at it today! I did it!Took me about 3 months. I know it’s not pretty and have a lot of work to do, but I’m on the path.Thanks for the intel and the motivation. Keep up the good work!

[@morsalinahmedmiraz8254]

Today,28Oct’2020, I did my first RMU💪🏻

[@CaliFamilyMan]

Im unsure how long it took, I trained pullups and dips for a while before I got injured. And then I couldnt do anything for a couple of months. In that time I intensely studied muscle up technique, especially the transition. Like, I paused youtube videos and turned down speed just to study absolutely everything. And one day I just did it! Awesome feeling

[@abelrodriguezreyes7700]

Increasing quality to a calimove level. Nice video

[@NVIDIAfuture]

BEST FITNESS channel on youtube! been watching your vids for 2 years. Thanks Daniel!

[@finnjuniperdenaro]

WOw Wow Wow! Another Awesome Video! Thank you Daniel :) Your physical strength wisdom is honestly, truly incomparable ✊ Thank you thank you thank you!!!

[@victormaia5037]

being able to see the video quality improving over the years is extremely inspiring!

[@hieutrung8092]

Did my first ring muscleup :)) not strict form but thanks a lot FitnessFAQ

[@cygarner1834]

I'm so excited for the new things that I am learning about so I can get more capable, success is going to be Great.

[@thunderchief5736]

It took me 4 months to get I muscle up down. My personal advice if your still struggling pay very close attention to his false grip I wasn't going deap enough. As soon as I figured that out I progressed rapidly.

[@StormXCH]

Finally did muscle up with steel rings fór the first time. thank you so much for this help...

[@tgazza1587]

overgrip; pull rings level with armpit / rings close to body; aggressively shift shoulders forward which will bring elbows up; complete muscle up practise overgrip / assisted muscle up by having rings start at shoulder height

[@bruce1jubber]

Solid advice. Solid technique. I would recommend this tutorial for anybody wanting to achieve or improve their muscle-up. Really great video. Love the format. Great quality. U can see some good consideration and effort put into this. Can't flaw it anywhere.

[@ronaldtartaglia4459]

Your voice is soothing. I could listen to you read the phone book. It’s a even better benefit that you help with my calisthenics.

[@davidberman2757]

very good educational video. the guy is in super shape and incredibly cut. great job!!

[@martinsgaming_coc4395]

It took me 8 months to do my first muscle up. I went from being unable to do a pull up to doing a muscle up. It’s been 11 months now and I can do 7 clean form bar muscle ups but I cannot do a ring muscle up. Hopefully this video will help me. I’m gonna try it out at the gym tomorrow

[@stephan380]

will start to work on my ring MU now. i already know that the false grip is the hardest part for me. thx for the video :)

[@jag831]

I can do several (bar) dips with no problem. I just tried a ring dip and it was the weirdest thing ever. I couldn't do even one rep. I'll try today again 💪💪

[@bonzitulga]

I got my first ring muscle up in my first try! I was super excited and got kind of addicted to doing them. I can do 3x8 RTO dips and strict pullups but never bothered to try the ring muscle up because I was scared of the false grip. Apparently it's not difficult; it just hurt a little but I was able to do pullups a false grip. So I went for a muscle up and it just happened! As you say it's not too difficult if you can already do dips and pullups on the rings.

[@nooch86]

Awesome production value with the lighting and videography. Also looking super shredded man.