Ring Muscle-Ups (Strict)

Overview

Strict ring muscle-ups demand maximal pulling strength, precise false-grip mechanics, and a smooth transition into a deep ring dip. Without a kip to add momentum, every inch is earned through scapular depression, core tension, and tight ring control.

Mastering the strict version builds durable shoulder strength and control that carries over to safer, more efficient kipping ring muscle-ups and stronger pressing overhead.

How to Perform

Treat the strict muscle-up as one continuous pull–turn–press using the false grip throughout:

• Set-Up: Establish a secure false grip (wrists over the rings). From a dead hang, squeeze glutes, brace the core, and depress the shoulder blades.
• Sternum Pull: Pull the rings toward the lower chest/upper ribs—keep them tight to the body rather than pulling vertically toward the chin.
• Turnover: As the rings approach the ribs, lean chest forward through the rings and rotate the elbows from in front to behind you—keep rings close to ribcage.
• Dip Lockout: From the deep catch, press to full elbow lockout into a turned-out support before lowering under control for the next rep.

💡Coaching Cues💡
----------
➡️ “Wrists over rings—keep the false grip”
➡️ “Pull to ribs, not chin”
➡️ “Chest forward, elbows back through the turn”
➡️ “Finish the dip in turned‑out support”

Technique Focus

The false grip shortens the lever arm so you can transition without a kip. Keep the wrist crease over each ring and actively depress the shoulders before initiating the pull.

Stay close to the rings—any daylight between ribs and rings increases torque and invites a chicken-wing. Think ‘rings scrape the shirt’ during the pull and turnover.

• Scap set: depress first, then pull
• Body line: ribs stacked over pelvis; no broken midline
• Tempo: 2–3 s negative on the way down to engrain positions

Common Mistakes

Losing the false grip mid-rep—practice false-grip hangs and rows to build tolerance.

Vertical, chin-first pull—pulling up instead of in; cue rings-to-ribs and chest forward.

Chicken wing—one elbow over first; fix with feet-assisted low-ring transitions emphasizing simultaneous elbows-back.

Variations & Progressions

Use these to accumulate quality reps and master each piece before linking full reps:

• Feet-Assisted Low-Ring Transitions – guide the path while keeping ribs glued to rings
• False-Grip Ring Rows – build wrist tolerance and scap depression strength
• False-Grip Chest-to-Rings Pulls – pull low to ribs with strict line
• Negative Muscle-Ups – start on top; 3–4 s eccentric through transition to hang

Mobility Focus

Wrist flexion/ulnar deviation tolerance is key for the false grip, along with shoulder extension for the deep dip and thoracic extension for the turnover.

Prep flow: wrist rocks and false-grip pulses 2×20, banded lat stretch 2×30 s/side, ring support holds 3×10–15 s, and slow eccentric ring dips 2×5.

Benefits & Carryover

Strict muscle-ups build foundational ring strength, elbow/shoulder integrity, and positional awareness—making kipping versions safer and more repeatable.

The tight turnover and strong support improve lockout stability in handstand push-ups and barbell presses.

Strict Ring MU vs. Kipping Ring MU vs. Bar MU

Match the variation to your goal and readiness:

• Strict Ring MU – highest strength/control demand; slowest cycle; best for joint resilience and skill base
• Kipping Ring MU – hip-driven height and fast turnover; higher cycle speed; requires strict foundation
• Bar MU – stable implement and predictable path; unable to manipulate/move bar like you can with rings; slightly less shoulder stability demand than rings

Programming Tips

Train strict muscle-ups fresh, 1-2 sessions/week. Use low-rep singles and doubles with full support pauses to prioritize position over volume.

Pair negatives and feet-assisted transitions early, then graduate to clean singles EMOM before attempting linked strict reps.

• Strength/Skill: EMOM 10 – 1 strict MU or 3–4 s negative
• Cluster Singles: 6×1 every 60–90 s; add 1–2 extra support holds each set
• Accessory: 3×6 false-grip ring rows + 3×5 slow ring dips

Wrap-Up

Strict ring muscle-ups are a masterclass in control—false grip, low pull to the ribs, smooth turnover, and decisive lockout. Build them patiently and your ring confidence will skyrocket.

Use the progressions above to accumulate perfect practice, then cement the pattern with consistent singles before chasing volume or adding a kip.

Ready to become your FITTest self? Sign up for your 5-day free trial!