How To Do Strict Muscle-Ups on the Gymnastic Rings
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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Full breakdown and training plan 👉 gmb.io/muscle-up/
Contents:
(0:00) - How to to strict muscle-ups on gymnastic rings
(0:21) - What you should know before working muscle ups
(1:09) - What is False Grip and how to use it
(2:08) - Where most people have trouble performing muscle ups
(2:15) - A trick for keeping elbows inline during the transitions
(3:20) - How to perform the baby muscle up
(5:39) - Key points on lowering yourself correctly from the top position
(6:33) - Full muscle up
(7:00) - Ways to work the full muscle up without kipping
(7:23) - How often to train muscle ups
(7:41) - What to do if you're having trouble with shoulder flexibility
(7:53) - Conclusion
The muscle up is a tough exercise that requires a lot of upper body and core strength, and just about everyone wants to be able to perform it. Ryan shows you the best progressions that will allow you to work your way toward a full muscle up.
Kipping muscle-ups are an abomination.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help. - แนวปฏิบัติและการใช้ชีวิต
A+ tutorial as expected from *GMB*
Thanks, Dan!
Totally!
moar liek FitnessFUQs amirite
👏 👏 👏 I like how this video doesn’t fall into the status quo of saying “if you can do X # of pull-ups and dips, then you can do a muscle up” while not showing the viewer how to TRANSITION. Unlike most others, This tutorial gives tips and demonstrates the “how to” in both directions up and down.
Amen. BUs aren't like some kind of recipe where you can gather the ingredients and think you'll get it. The transition is the key to the whole thing.
dog is the best! rest of the video is super, too ... but the dog is the best
Thank you so immeasurably much. Finally did my first muscle up. Then another one on different try. All because of you. Feels amazing, and you are an amazing teacher. Couldn't sleep from excitement. Thank you, and all the best!
That's the best feeling in the world, isn't it? Congrats on your hard work. Keep going, and they just get smoother and tighter.
Cues and bits definitely helped, but I didn't know how to put them all together, before your video. Knowledge is power, after all.
BJJ gi, surf board and dog) just perfect! BTW video is great also
Undoubtedly the best tutorials on TH-cam by far
Thanks!
Thank you for these tutorials. I don’t do rings, I do aerial straps instead, and there are exactly 0 proper tutorials for the straps on TH-cam. These translate onto straps perfectly and you have helped me become a better acrobat
So cool - I've never used straps, but one of our lead trainers is serious into circus arts and uses them :)
I love you guys. Probably the best muscle-up tutorial out there (and i've seen too many).
The dog's a genius!
Keep up being so awesome!
Pretty sure he's been doing this stuff forever so it helps to listen to an expert ;P ! I love it :) !
I've seen tons of tutorials for the muscle up but this is the best ever. And very motivational too! Feel like rushing out of the office to practise right now! Thanks
hahahaha, gotta love feeling that urge to go practice :)
OMG, this entire time all i had to do was change my grip and i was able to do the muscle up with ease. Thank you!
That's great! Those details really do make a huge difference :)
None of the other videos out there even come close. Superb detailed instruction, nothing showy or flashy, just detail, detail, detail. Brilliant. Thank you.
Hey what's helped me a lot is also using bands while slowing down during the negative to build that smooth transition!
Bands can help too. Really just anything that helps you build the strength and control in that transition.
Great tutorial!
Thank you so much.
This is fantastic. Thanks, Ryan!
excellent video. i will follow these instructions.
Love your tutorials Ryan. Got a set of rings a month ago and I love them.
I enjoyed the video! Keep it up!
I really find your tutorials to be the best! Always such a great step by step apporach!
Thanks, helpful as always. Will be ordering some rings today now.
Great Tutorial!
Great Tutorial!! direct to the point with basic plus advanced tips and without showing off
awesome teaching, thanks
Thank you great tips
I've seen many tutorials before, but it is your tips that finally unlocked the ring muscleup for me. Thank you so much!
Great stuff. After all those tens of mu tutorials I've seen through the years, this really feels like a top one.
Looks like the best tutorial along with Dan's. I will practice this baby muscle up and the transition at my cali class on thurs.
Best muscle up vid ever! Not that I expect anything but the best from you GMB though.
Your assistant was awesome as well. :) Keep sharing the GMB love.
Got yourself another sub.. Great tutorial.... Gonna give it a go
best tutorial ever!!!! grazieeeeeeeeeeeeeeee..bihg hug from italia....love you
love the simplicity and the dog obviously
Very Good video.Nice blue Staffie. THANKS
I couldn't find any better words but THANK YOU. By far, the best muscle up tutorial there is-friendly and not very daunting. More power to you, GMB. Now, on to my training. ;)
Great tutorial thankyou for sharing 😀
You’re welcome 😊
I followed the steps today doing the baby muscle up, and keeping the elbows in was challenging to say the least. Will be back at it tomorrow!
The gi w/ purple belt is best. Good job.
Good! Keep it up!
Thanks for another great video .. GMB videos are of such high quality ..keep it up guys !
thanks!
Good ring muscle ups tutorial.
AWESOME!!!
Thanks Ryan for your tutorial and advice's.I get my first Rings muscle up.Thanks.
Congrats!
Slow and steady. LOVE LOVE LOVE it sir! Just what I was looking for and needed... From now on I shall call you Sensei.
Xavier Smith :)
I visualised putting on a T-shirt and on my first try, I got the muscle up without practice. Thanks alot!
hahahaha, yes!
Great advice, I been recently using rings at age 48 at 242lbs , lol... as a result I can feel my body fall into alignment , if feels like I’m tuning my suspension...I love .
The best tutorial on TH-cam
Love your videos! How would you recommend one plans the muscle up practice if one has 3 days of strength training with chin ups each time? Should I replace the chin up with muscle up practice?
This video absolutely was part of the reason why I achieved my first muscle up. Thank you! Also love your dog, the fact that you surf, and that you've got your blue belt. Props!
Oh hell yeah, that's great news!
Thank you so much for this A+ tutorial 🤙🏼 and the dog is so cute 😍🐶
She was a good dog :)
@@gmbfit awwwwww… 🙏🏼
This is the best muscle up tutorial I've seen so far and it would have saved me quite some time if I had discovered it sooner!
At this moment i´m stuck at 3 mucle ups but i bet with this tips i´ll improve my form much quicker and soon be able for more.
Thanks!
Really glad you found it eventually :)
Wonderful tutorial, A+ on the dog's effort but you help too
hahaha, need all the help I can get ;)
Perfecto. Suban más tutoriales, circuitos y rutinas gratis, ojalá con subtítulos.
Beautiful dog!
Wow. Watching you I'm sure I'm in good hands Sir
Thanks for the tips. I was struggling to get my first muscle up. Even though I have been doing gymnastic rings exercises for more than 2 yrs.
It takes as long as it takes. We're all different. Please follow a solid plan.
thanks a lotduring a long time, I haven't try to do the ring muscle up because I couldn't do it. the transition was the problem even if I practiced a lot of exercices.I watched your video. I think about the terms "baby muscle up" and "put the shirt" . expecting just to do all from the begining. I could do it. not the baby muscle up but the muscle up in full motion (passing the transition it was a easy game to make the dip and turning the fore arms).thank to your video, I found the motivation to try another time to do the exercice, the concentration, the technique. I realize my dream to do the ring muscle upsince this time. the following week. I could do two reps and three.
Love the dog
Thanks! Got my first ring muscle up after a decade of working on it. Great video and great program. I am sure completing integral strength again helped!
Hell yeah - great work!
So after 9 months I can now do 2... Any recommendations for getting into the 5-10 range?
You literally just got me my first strict muscle up in less than 5 minutes I did it whilst listening! Liked and subbed fucking top quality content right here
Big congrats!
Instant sub when I saw the Gi.
This is excellent advice. Just pulling the elbows back in transition is golden! Thanks mate!
Sometimes reframing the movement makes everything work better :) Glad it's helpful.
@@gmbfit I guess my challenge is building the strength to be able to pull my elbows back. I have the pulling/dip power and a solid false grip. What would you suggest ?
Lots of practice with the moves shown in this video :)
I've watched a lot of videos and have never managed to get this. I think I'm getting closer with negatives. Getting the transition is hard, but your tips about the t-shirt will probably help. Thank you for the tips!
Slowing down the transition is key to getting that muscle up. Best of luck!
I just rediscovered your Channel you help me get my first muscle up about eight or nine years ago but I had a bad back injury and haven't been training so I'm trying to get back into it
Oh no, hope you're recovering well :)
@@gmbfit slowly I also got diagnosed with Lumbar Stenosis which makes training difficult any suggestions you might have would be appreciated
I'd focus on whatever the diagnosing doctor told you and look for a specialist physical therapist with experience in your condition.
Hahah I love the dog in the video! So cute! 😍
She's a sweet old girl
This technique is definitely different from all that I have seen (but here rings are used, not bar). Thanks for fresh idea!
This is pretty much the classic way to do wrong MUs. We definitely didn't invent it :)
I’ll bet Ryan is a BEAST in BJJ if that is his gi back there
It is!
The best video I've seen on this and all with a shirt! lol
hahahaha, yeah, we like wearing clothes... ;)
I did the baby muscle up for a while and have some comments. It's a great way to practice the movement in the beginning, but it's easy to cheat yourself depending on how much leg drive you use. I think after a certain point you should replace it by band assisted muscle ups, since you know how strong you are just by the strength of the band you use.
So far I would go with the following:
1. Focus on False grip pullups. Do Baby Muscle Ups and Ring Dips as well. Also do ring rows where you pull all the way to your chest (no less). Once you can do around 5 False Grip pullups:
2. Focus on the transition using a strong band underneath your butt. Start with many sets of few reps and work towards a 5 sets of 5 before you switch to a weaker band. Most importantly: DO THEM AS SLOW AS POSSIBLE. If necessary, take a stronger band than you thought. This is only where I finally "got" the movement. You need to pull towards the bottom of your chest, while keeping your chest high. The movement is more like a full range of movement row, but while also resisting the force pressing your hands up. So you're pressing down while pulling in. Also important: Keep your legs straight during the practice. Otherwise you might start to cheat using too much hip momentum. Complement this again with False grip pullups and Ring Dips.
3. As you get stronger with the banded transitions, practice the False grip pullups in an L-sit and start doing the Ring Dips while starting from the bottom, not the top. This increases the challenge for those movements again. Of course always start with the transition work, then do Pullup/Dip training.
This is what I've been doing so far. Each phase can last a few weeks, maybe even months, but you'll build quite a bit of muscle and strength during it (at least I did).
It's just as easy to cheat yourself with a band. You're just adding a shopping list to the same principle of assisted reps.
@@gmbfit I agree that you can cheat with bands too. That is why I wanted to stress how important it is to do the transition very slow and strict, with straight legs in front of you. Because then the strength of the band plus the amount of reps you can perform becomes a very precise metric that tells you where your strength level is at.
You simply don't have that much feedback with the baby muscle up. You might be getting stronger but you don't really know. I've been practicing baby muscle ups for several months on and off throughout the last two years and I always thought I'm just not ready for the muscle up because I saw no progress. It wasn't until I took false grip pullups and banded transition work seriously that I started to see good progress.
Looll the dog :P ! I love him haha
Could you guys do a video on imbalances, specifically the hip maybe shifted more to one side which has started impeding on the My training. Or if you have an open invitation I'll come see you guys in Washington if that's where you're at and maybe get some real time tips and routines to get me back in balance and harmony. I really appreciate all the content you guys put out I just want to make sure I'm in prime condition to accomplish it all without injury. Thank you very much GMB 🙏🏼
Imbalances are pretty personal, and there's no magic bullet we could make a video about. For the most part, muscle imbalances are a favorite topic of armchair trainers who have never coached a real human. That's not to say they don't exist and can't be problematic, but a solid, full-body routine is still a better bet for most people than attempting rehabilitative interventions without professional help.
If you want to work with somebody in person, check the list of our trainers and get in touch: gmb.io/trainers/ :)
GMB Fitness I will definitely look into it and get in touch. Thanks GMB
That dog is so cool!
She's not bad ;)
How would you recommend to include the muscle up practice in a push pull workout routine? One of the best tutorial videos if not the best video I have seen!
Depends on the pushes and the pulls and your goals and your current capabilities. In other words, programming isn't about inserting an exercise; you have to consider the system.
@@gmbfit Thank you so much ! After 5 weeks of training I finally achieved my first ever ring muscle up!! Thanks a lot and I contribute this success to your informational videos. 🙏🙏🙏🙏✨✨💪
Awesome video!! Great explanation! What are some exercises to get the nice high chin up you refer to at 0:50? Are weighted false grip ring muscle ups helpful for this? I would think so, but please share your thoughts. Thanks!
Your own weight is plenty for building false grip.
High pulls are one reason we developed this one: th-cam.com/video/jxWPYWZMkHA/w-d-xo.html
@@gmbfit Thank you for your response! So I am at a point where i am doing weighted false grip pull ups with pauses. I am quite comfortable in the false grip position . However, i dont think i can get the height you got at 0:50 with the high chin up. Are there any special progressions that i should do to work up to achieving that height in the false grip pullup? Thanks for sharing your knowledge regarding this!
@@rajthomas6446 It's hard. No special progression aside from just pulling as hard as you can and getting higher over time.
@@gmbfit sounds good! Thank you sir!
Is this the real life? Or just GMB
Hehe. I will watch it tomorrow. Expecting to see some useful mobility work ;)
thx for the video! so you're a bjj pruple belt aswell?
Ryan is, yes
Very good tutorial! It has some tips that no one else mentions. Btw, does anybody know what this indoor pullup tower where he has mounted the rings is specifically called?
That's called a squat rack :)
@@gmbfit Thank you very much! I
Hi, I really love your tutorial. After lots of failure and seeing your tutorial am trying to achieve my ring mu via the baby muscle up. Just wondering what do you recommend when it comes to sets ans reps, and should i combine it with the rest of my upper body session or should i just make a mini workout of the baby Muscle up on it's own. I'd love to hear from you, really love the vid
Rep ranges are pretty flexible. If possible, I'd suggest adding this to the beginning of your upper-body sessions. Keep reps to where you can keep quality high and do as many sets as aligns with your overall programming volume.
@@gmbfit thanks for the response, wanted to let you know that I performed my first ring muscle up yesterday, form was not really perfect, but it was strict and I was on top of the rings, I haven't bin so happy since ages, all thanks to the baby muscle up !! Gonna keep using it for getting them form gains!!
Niceee 💪
Hey pal. excellent tutorial again. by the way: the grey being is quite cute. sorry, I meant the dog...😂. can you make a video or sent me a link to prepare/warm up the wrists, elbows and shoulders for that giant approach?
strong on
gmb.io/shoulder-mobility/
gmb.io/elbows/
gmb.io/wrists/
GMB Fitness thx a lot, Sir🙏
I think the best way to learn ring muscle up is to use a resistance bands. If you use 30-35 kg band, you can do your first muscle up in few days. And then just use thinner and thinner bands.
Here's my thoughts on that. th-cam.com/video/5awg4s6BQQM/w-d-xo.html
This is an awesome tutorial. I already got the muscle up on rings, but my mistake is to let the elbows a little bit outwards, and I fatigued my self quite easily because of this mistake. The pain in the forearms is real after a couple of singles (20, 25)
Keep those elbows in and take it slow. :)
Thank you, man.
Is this with 1.11 FIG rings or 1.25 inch
How to build a ring muscle up program?
What is the purpose of turning the rings out at the dead hanging position? I assume is to proper engagement of the scapula for the pulling prep? Thanks and great tutorial!
Basically, it's better joint alignment and teaches scapular retraction and depression.
GMB Fitness thank you!
Haha, Ryan's expression when showing the different parts of the MU!! Looks like a caveman trying to figure out a stone wheel :D Awesome!
is it safe for the elbows to train the slow negative muscle ups (not baby muscle ups)? especially on the transition part
Too much of anything isn't going to be a good thing. It is safe to practice the transitions with the elbows glued in; however, it is important to continue to listen to your body the entire time.
Silly question. What brand of rings do you use at home? Do they differ from the ones you use in your professional gym?
Thanks for the vid.
Rogue wooden rings
Been working on this for about a month, just can't get the transition :( Maybe it's the false grip that's off, not sure. I can do 12 strict pull ups, but can't seem to get to the part of the transition where you press up. I can do the transition if the rings are low, baby muscle up, and even if I slightly jump a bit. Getting discouraged but going to keep at it. It's a fantastic work out even if I never get it haha! Thanks for the helpful video.
Work on the baby mu and do negatives. The transition is tough. It takes lot of work to build the specific strength in that movement. Glad you're having fun with it :)
@@gmbfit I am! Great exercise regardless. I do three sets of five, rings pretty high, about three times a week. I was doing three sets of ten, rings were lower, but felt making it more challenging may help. Hoping to get your program soon as I just love training more like a gymnast, never got into power lifting, mostly do gymnastic workouts and HIIT.
Are ring exercises and tutorials like this one part of your strength program?
This isn't in any current programs
hi bro . how much time require normally do first muscle up . i can do 10 chin up and do 5 time .how to do . i am stuck on transition step
Everyone is going to be different so there is no way to say when a person will achieve a skill. It sounds like you have a strong foundation and if you follow the tutorial you should be able to clean up your transition.
@@gmbfit yeah thank you . i will follow u r tutorial
i can do only 2 false grip pullups on the rings! funny enough they feel easier than regular grip pullups, how many should i aim for before practicing the transition
By practicing the transition you will improve your false grip. Listen to your body and take your time. :)
@@gmbfit quick update, after a full weekend's rest i started my pull session with ring false grip pullups and managed 4×4. i have never really trained false grip, i just do lots of overgrip weighted pullups and one arm hangs...I'll start drilling the transition
Great - keep us posted!
How do i do that a 0:51 pulling really high is it thinking of pressing down with the elbows with a slight arm bent.
It is performing a pull up in false grip position and pulling down as hard as you can. Think of it is as a power pull up. Great idea thinking of pulling the elbows down. Hope that helps!
Just a question about the baby muscle up. Cant believe on how you actually can achieve a muscle up. Only training the complete movement.
Not sure what your question is. The baby muscle-up lays the foundation needed to control the transition from below the rings to above the rings.
I mean dont you need to maintain also your pull ups other than training the transition. Like high ring to sternum false grip pull ups. thats the point of the question. You maybe get good at the baby muscle up drill but your get weak at the pull ups.
We have full programming laid out in the article gmb.io/muscle-up/ Think of the baby muscle up as your skill and the rest of your work as conditioning.
Cool dog
Just out of curiosity which do you think is more difficult ring muscle up or bar? I can do a bar muscle up flawless with zero kip but can't come close to rings. But I haven't trained rings as long as I've done bar workouts so I'm sure you've done both, so just curious what you think
The rings are an unstable surface and require the proper shoulder mobility for the transition above and below the rings.
GMB Fitness actually today I got my first ring muscle up and all I can say, it's all in the grip, I finally just got the proper false grip and although highly uncomfortable I just tried it, and I can't tell you how easy it was. The only thing that is hard is getting a full lockout of the arms my false grip slips out the further down I go
Well, it doesn't sound like it was that easy. ;-) The false grip is hard and takes some time to develop.
GMB Fitness I couldn't agree more, but once the false grip has been established, it's a fairly simple move
mate, you train BJJ? what academy?
Ryan does practice BJJ. He has a coach he works with privately.
Is scapula depressed and protracted or retracted during the pull?
If you are performing the pull your shoulder blades will move together and should remain depressed.
@@gmbfit Thanks for your time.
Does the little piece of string around your wrist help 🤔
Yes, that’s the secret to it all.
When's the longboard surf lesson coming??
Ha! Not any time soon. ;)
Hi, i have to ask what breed of dog :) ?
Bree was a staffie
@@gmbfit ♥
Why are my elbows and forearms aching when I try to transition?
Because they're not strong enough yet
I dont understand I pull as high as I can and when I try to transition my elbows are stuck and cant move no matter what I do
It takes time to build your strength and range of motion
Wonderful! The dog seems not to be interested though...
Bree has been watching Ryan do this for over a decade.