The Ring Muscle Up + Progression
The strict muscle-up progression is for anyone looking to build significant strength, stability, and mobility in their upper body and core.
Whether you’re a beginner just starting your journey or an advanced athlete wanting to refine your skills, this progression offers incredible benefits.
Here’s who will benefit the most:
- Beginners: If you’ve ever wanted to achieve a strict muscle-up but feel overwhelmed or lack the upper body strength, this progression is perfect for breaking down the movement into manageable steps while focusing on proper technique.
- Intermediate Athletes: For those who have some pull-up and dip strength but struggle with transitions, this drill helps build the shoulder stability and false grip mastery required for seamless movement.
- Gymnasts and CrossFit Athletes: If you’re chasing strict muscle-ups for competition or to expand your skill set, this progression strengthens the specific muscle groups and control needed to succeed.
- Strength Enthusiasts: Anyone aiming to improve their overall upper body strength and stability—especially in the shoulders, lats, and core—can benefit. This drill enhances foundational strength that translates to other movements like pull-ups, dips, and presses.
- Rehab and Prehab Seekers: With a slow, controlled tempo and emphasis on shoulder stability, this is an excellent tool for rebuilding strength after an injury or preventing shoulder issues through proper mechanics.
Coaching tips:
- Set the rings about chest height and shoulder width apart (fingertips to elbow distance)
- From a seated position with the tops of your feet pressing into the floor sit your hips on your heel
- Focus eyes straight ahead
- Get into your false grip
- The meaty part of your hand should stay on top of the bottom center of the ring
- Elbows and knuckles stay hugged in
- Pull shoulders down and away from your ears
- Compress ribs towards your hips
- Pull the rings toward your sternum
- Trace down and around your rib cage with your thumbs
- Once in the bottom of your dip position you can press upward finish in at the top in a support position or you can modify by jumping to support or using a box or bench to step into a support position
- Lower back down slow and controlled pausing at the bottom of your dip and the top of your pull up with the rings at your sternum
- Hold your tight hollow all the way through
- Use your feet and legs just as much as you need them
- Keep the tempo slow and controlled
Check out this Video
Conclusion: Master the Strict Muscle-Up with Support
The toenail ring muscle-up drill is a game-changer for athletes at all levels.
By following these tips and focusing on technique, you’ll unlock new levels of strength and control, while minimizing the risk of injury.
But progress doesn’t have to stop here!
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My Remote Coaching Program is here to help you build strength, stability, and confidence while mastering movements like the muscle-up and so much more.
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