You can also do pull-ups and muscle-ups on gymnastic rings. In this blog post, I'll explain how. In a nutshell, it goes like this: For a pull-up on rings, you pull up from a dead hang until the bottom of the rings touches your chest. For a muscle-up, you pull up from a dead hang like a pull-up, and as soon as the rings touch your chest, you press into a support hold.
Doing pull-ups and muscle-ups requires a certain amount of strength in your arms, shoulders, and chest. That's why I'll start by describing five exercises to strengthen these muscle groups. Then I'll get into the technique.
To strengthen these muscle groups, you'll need a pair of gymnastic rings, a pull-up bar, and parallel bars. All three pieces of equipment are available in our shop at the links provided.
Just so you know, if you didn't already: the German term for muscle-ups is "Zugstemme." Pull-ups are called "Klimmzüge" in German.
Exercises
To strengthen your arms, shoulders, and chest, do the following exercises for 5-10 reps each, in 3-4 sets, 2-3 times a week. Important: Do the exercises in the order they're listed. Keep in mind: The pull-up is a pulling exercise. The dip is a pushing exercise.
Pull-ups on a Pull-up Bar
From a dead hang on the pull-up bar, pull yourself up with both arms. Keep your legs straight, pointing down, or bend them if the height of the bar doesn't allow for straight legs. At the top of the pull-up, get your chin over the bar and then slowly lower your body back down to a dead hang.
Pull-ups on Gymnastic Rings
From a dead hang on the rings, pull yourself up with both arms. Keep the rings as close to your body as possible. As soon as the rings touch your chest, slowly lower your body and do another pull-up.
Support Hold on Gymnastic Rings
Grab the bottom of the rings with both hands. Jump into a support hold. Press the rings tightly against your body and hold this position for 10-15 seconds. In this position, the rings should be parallel to your body and your hands should be close to your legs.
Dips on Parallel Bars
Grab the two bars from above and jump into a support hold. From the support hold, lean forward and then slowly lower yourself until your chest is almost at the level of the bars. From this position, press back up into the support hold.
Dips on Gymnastic Rings
Grab the rings from above and jump into a support hold. In the support hold, lean slightly forward and slowly lower your upper body until your chest is at the level of the rings. From this position, press yourself back up into the support hold.
Technique
The technique for pull-ups and muscle-ups depends heavily on the right grip. The execution of muscle-ups depends heavily on the right transition from the pull-up to the support hold. You'll use a false grip on the rings. The transition from the pull-up to the support hold should be fluid.
Muscle-up from a Standing Position
Hang the rings at head height. Use a false grip on the rings: This means grabbing the bottom of the rings from above, from a standing position, so that the heels of your hands are fully on top of the rings. Bend your legs and get into a hang. Now, do a pull-up, pulling the rings to your chest. As soon as the rings touch your chest, bring your shoulders slightly forward over your hands. From this point, press your body up into the support hold. Make sure the transition between the pulling and pushing motion is smooth.
Muscle-up from a Dead Hang
Hang the rings 15-24 inches (40-60 cm) above your head. Jump from a standing position into a dead hang. As you jump, grab the rings with a false grip. Do a pull-up on the rings, and as soon as the rings touch your chest, press your body into the support hold. Again, make sure the transition between the pulling and pushing motion is smooth.
Image source: Victor Freitas on Pexels.
