Hello and welcome to this video where I will be showing you how to learn muscle ups on rings. First of all, there are 2 methods of doing muscle ups – dynamic and strength. Let’s start with the former one. This method of doing muscle ups is way easier then strength one, once you learn the technique. You need much less strength to do it, but it needs some practice as well. Once you’re on rings, you need to swing to gain some momentum. Then you need to shoot up with your legs, while pushing down with you hands to start lifting your hips. Here’s the crucial moment of the move, where you simultaneously have to push down with your feet, push up with your hips and start bending you arms to pull yourself up. Pushing down your feet is the most important element, because it allows your hips to shoot up bringing most of your bodyweight close to the rings. From here you just need to bring your elbows up by leaning forward, steady your body and push up. If you want to do multiple muscle ups, it’s important to keep your body inclined when going down to maintain the momentum and be able to swing right to the next one. The strength method is different in a couple of aspects. First of all you need to hold the rings with a false grip. That’s the grip where your wrist is above the ring not below it. To practice it start by hanging from the rings holding the false grip with bent arms. After you get comfortable with this, get to the same position, only with your arms straight. This way it’s more challenging to keep the false grip. Other prerequisites for the muscle up are being able to hold the support position and being able to do a few ring dips, so be sure to practice it beforehand. Now let’s get to the progressions. First exercise that is going to help you prepare for the muscle up is false grip pull ups. Grab the rings with a flase grip and pull yourself up until your hands touch your chest. Straighten you arms at the bottom if you can. Next, there’re assissted muscle ups. You’re going to need a resistance band for this one. The pull up part of the muscle up is the hardest and this is where the band is helping the most. Another great exercise is muscle up negatives. Just get to the support position and lower yourself as slowly as you can to a deadhang. Focus the most on the part where your elbows transition from above rings to below them. After you master each of those exercises I’m sure you will be able to do your first muscle ups. At first you may do them in a limited range of motion, without fully extending you arms both above and below the rings. When you get comfortable with this variation, then try doing the full range of motion for the best results.