Hey everyone. This is Tyson from the Ring Fraternity and this is THE Muscle Up Tutorial.
Welcome.
The muscle-up is a basic gymnastic rings move that is very useful for getting above the rings.
And it builds some great foundational strength for a lot of other different gymnastic moves.
Now, it's probably the first move you'll do that uses the false grip. Which you'll see in the tutorial.
By the end of it you should be comfortable and the muscle-up should come easily to you.
Okay, so if you're new to the muscle-up; you've never tried it before.
I would suggest being able to do ten full range of motion pull-ups first, on the rings.
Being able to do ten pull-ups is going to ensure that you have the strength able to do the muscle-up.
Some tips on the pull-up are to start from dead hang.
Feet not touching the ground.
And to pull your elbows to your sides. Thinking about engaging the lats and getting your head above your hands.
Before descending you should strive to squeeze it all together at the top and hold for a moment.
Make sure you control the downward phase of the exercise as well.
The false grip
The false grip is a common grip used in rings. It's used to tie moves together and make some moves easier to perform.
Now you may find it uncomfortable on this region of the arm. But I do implore you to persist with it. As it's just part of becoming the beast that you will be, training on the still rings.
Okay, so we've brought the rings down so I can demonstrate how to get into the false grip.
Basically what we're doing is holding the ring just like we normally would and we're just getting the wrist... Above the ring.
This is what it will look like from a hang.
And see... With our camera man's skills. That the wrists are above the rings.
Allowing us...
To pull up into the muscle-up.
Chalk your hands and wrists to help your grip.
You'll find that rings, like these, made of carbonate resin can be as slippery as un-honeyed p-bars.
Now, if the muscle-up has a difficult phase, and it doesn't. It's the transition of going below the rings to above the rings.
Now one thing to keep in mind throughout the entire muscle-up movement, is to keep the rings as close to your body as possible, which is going to maximise your control.
As you ascend into your pull-up using the false grip your elbows will be in front of you.
Rotate your elbows outwards as if to reveal your chest.
Lean your shoulders forward in front of your hands and think about raising your elbows up behind you.
The transition is a holistic movement, meaning that the phases do not happen separately.
Instead, they overlap each other so when you rotate your elbows out to reveal your chest, you're already leaning your shoulders forward.
Before you show your muscle-up off to your new friends I just want to share a few additional details with you.
Firstly, you should make it a habit to press to support after the muscle-up.
This is going to set good habits for future rings training and to many, it's how a proper muscle-up should look.
Lastly, there's many ways to make the muscle-up a more challenging exercise...
Such as increasing repetitions, using a weighted vest or weighted bag.
Or hanging a weighted object off your legs.
Experiment and see what works for you.
I found that doing a muscle-up to get into any exercise that required me to be above the rings, worked for me.
Thanks for watching this tutorial put together by the Ring Fraternity.
If you had any trouble along the way please go back and revise the video.
Also, if you have any questions post it in the comments section below.
You can check us out at www.ringfraternity.com
And if you got anything out of this tutorial, please subscribe and like the video.
And we'll see you next time on Ring Busters!
For added information on the muscle-up including skill-lead ups, go over to our website and check out the written tutorial.