Strict Ring Muscle Up Tutorial

Both kipping and strict ring Muscle Ups have their place, but I recommend developing strict strength first. You'll stay in the game longer by making sure you lock in strength and stability before adding the dynamic element of kipping.
Functional Bodybuilding is here to keep you on the fitness path for decades while minimizing setbacks. So I'll show you how to get a strong strict ring Muscle Up step by step - first with mechanics for motor control, then with drills to develop your strength and technique. Kipping will be a cinch by the time you put it all together!
Be sure to download the FREE companion guide to this tutorial with tons of photos, tips, and tricks at functional-bodybuilding.com/s...
TIME STAMPS
00:00 Chubbies
01:17 Into
03:44 Free PDF Announcement
04:14 Importance of Grips
06:11 The False Grip
07:11 3 Stages of the RMU
09:21 Rings and Bands Drill
11:19 Muscle Up Row Drill
13:20 Banded Muscle Up in Rack Drill
16:32 Strict Muscle Up Negatives Drill
18:13 Strict Muscle Up w/ Small Kip Drill
20:35 Bent Arm Kipping Muscle Up Drill
22:24 Straight Arm Kipping Muscle Up
22:53 No False Grip Kipping Muscle Up
25:54 Recap
26:21Thank you!
Brought to you by my friends at Chubbies - try my favorite 5.5" inseam at chubbies.team/marcusfilly - use code MARCUS15 for a discount!

[@JoseSerrano-zb4mi]

Best tutorial I've come across. I'm at the young age of 60 and this is definitely one of my goals.

[@marcusfilly]

so cool. send me a progress update once you get it!

[@mediocrejoker9447]

the "gymnastics method" ytube channel is awesome for learning gymnast techniques. he makes it look so easy. like u make your stuff look easy

[@marcusfilly]

thank you. lots of practice/repetition

[@Try-THX1138]

This video is probably the most informative in terms of progressions for the rmu (ring muscle up)…thank you Marcus!!!

[@arelvysvielma6823]

you make what seems impossible accessible to everyone... thanks

[@marcusfilly]

thank you, that is the goal!

[@dennisyang7163]

I've watched numerous videos on muscle ups, and this is the only one I've gotten valuable knowledge from. Sincere thanks, Marcus. I am subscribing.

[@marcusfilly]

Great to hear!

[@martinatanzi6584]

The best progression for ring muscle-up on Internet!!! Thanks for sharing!!🙏🙏💪💪💪💯💯

[@andersondeoliveira8306]

You’re the best coach I’ve ever seen. Thank you!

[@TuskerStrong]

Rock solid summary and info here Marcus. Much appreciated. Looking forward to applying what you have shared here to hit my first MU in 2022. Prepping with intention and focus begins tomorrow. Thank you.

[@marcusfilly]

Awesome, glad you're finding value here

[@canyonzen]

As always, phenomenal content.

[@jordanbattaglia]

So comprehensive. Thank you!

[@marcusfilly]

You're welcome!

[@mmig2116]

Thanks this was so good!

[@peterpan8360]

I have seen many videos on the subject. This one is by far the best. A subscription i left there of course!

[@marcusfilly]

that's great to hear! thanks for the support 👍

[@t_tor2382]

Very underrated! Thanks for doing it! Really got me into fbb culture 👍

[@davidv2522]

Thanks a lot!!!

[@nutribruno.fernandes]

very good tutorial, thank you.

[@marcusfilly]

Glad it was helpful!

[@marcosegeagutierrez-cortin2245]

Fantastic explanation Marcus

[@marcusfilly]

Glad you liked it. Is there anything in particular you took away from it?

[@marcosegeagutierrez-cortin2245]

@@marcusfilly the position of the feet in the row to drill the transition

[@aboutthat77]

Quality video since my gym rings arrived I've been training once a week but will be implementing progression exercises like the squat rack band assisted ones and row one so rings for my next upper body (Thursday) probably aspects over every upper day! Very motivated I will unlock rings muscle-up! Thank you again Marcus!

[@marcusfilly]

Great to hear! Keep us updated on your progress!

[@aboutthat77]

@@marcusfilly Only 1.5 weeks later / 4 workouts with rings implementing some of the progressions achieved my first ring muscle-up! 2nd attempt this past Thursday got 3 reps! Thank you again for making this video! Ring muscle-ups - UNLOCKED! I'm continuing to utilize progressions from this to improve the exercise!

[@marcusfilly]

@@aboutthat77 that’s incredible my friend. Keep drilling it. Don’t stop

[@starksenterprises]

Jesus... The band on the rings idea is a DAMN good idea... I think this'll be a game changer! 🤙🏾

[@marcusfilly]

awesome! let me know how it goes for you.

[@baptistevincent4660]

Lot of tips for coachs and athletes A huge thanks, now go train on this f***ing RMU and teach this one 💪🇫🇷

[@Alabful]

Great explanation and advice. I don’t have a squat rack for the band drill. I suppose the same can be replicated by placing the band on the rings. I am close but still missing the MU by a tad. Will work on these progressions to close it out. Thanks

[@Lwhosane]

Oh man. I can’t even do an unassisted pull-up yet. Guess I need to start there.

[@richardcox2978]

Perfectly explained my only question is the goal after the normal grip Kip to do it from stationary position with normal grip or will you always need a little swing thanks subscribed 🤙

[@enriquema]

First of all thanks for this content Filly! Really awesome explanation and drills. How would you incorporate these progressions while doing Persist Pump? Which days are better and before or after the workout? Thanks :)

[@marcusfilly]

I would work on these during upper body pump days and do them after warm up before your supersets

[@enriquema]

@@marcusfilly sounds good. Thanks again Filly! 💪🏽💪🏽💪🏽

[@newearth_army]

Amazing 🌶🌶🌶👌🏽

[@marcusfilly]

thank you

[@calgamer3696]

Thanks for the in depth explanation. I wanted to know what to do once you master the strict negatives, but you need to do your muscle-ups from an L-Sit because of ceiling height. Would you recommend working on the L-Sit simultaneously while working on the negatives and other progressive work for the actual muscle-ups?

[@marcusfilly]

I would work in L sit pull ups as well as more muscle up rows with feet very far forward.

[@calgamer3696]

@@marcusfilly Thanks, I’ll let you know about the progress. Excellent content!

[@bennconner1195]

I can do muscle ups on rings and I can honestly tell you they aren’t a very good exercise for hypertrophy. But they do work the grip and mid back quite intensely. I got the muscle up by working out n my false grip and doing false grip pull-ups with a pose at the top

[@Lwhosane]

What kind of straps are the rings attached to? The black ones you have attached in the muscle up row?

[@Lwhosane]

I have another dumb newbie question. I’ve been a traditional BRo split Bodybuilder for 15 years. I only ever used straps for lifting. Are these victory grips like versa or cobra grips? I know victory has finger holes and versa doesn’t but would both provide this false grip? I’m approaching 40 and so I feel like the ability to move well and look good is more important now. What’s the point of having all this muscle if I can’t even twist my arm behind my back to scratch it. Or bending down with one leg because my hammies are so tight. Love your videos. Thank you!

[@marcusfilly]

The victory grip is all about hand protection and doesn’t double as a lifting strap. It was designed by a former gymnast in the functional fitness space to support things like muscle ups and toes to bar and higher rep pull ups

[@enriquema]

Hey Filly! Thanks for the video!! I'm working on the drills you recommend, but wanted to ask: How do you know when to move from one drill to the next? e.g. how do I know when I can move from the banded muscle up to the strict negative muscle ups drills? Also, do you have any recommendations for amount of sets per week per drill? Thanks!!

[@marcusfilly]

Good question! When you feel you have sufficient control and strength to accomplish 3-5 reps with very intentional movement throughout. That's when you should move on.

[@enriquema]

@@marcusfilly Thank you v much!! Do you have any recommendations for amount of sets per week per drill?

[@EidrianS.W]

Excuse me master, my question is how could I increase repetitions in the muscle up ring? I barely manage to do 3 repetitions and it's hard for me to reach the third repetition and my goal is to do 5 without it costing me a lot of work to do them, what could I do in that case?

[@Noiconnotag]

Fracking 'Chubbies', used the link and it crushed my browser.

[@marcusfilly]

uh oh, sorry about that