8. Ring Mountain Climbers. Get into a push up like position and slot your feet into the rings with your hands out in front of you and your arms extended. One leg at a time, bend at the knee and bring your leg in towards your arms. As with any ab exercise, ensure that you focus on tensing your abs the entire time. 2. TRX/Ring Row Muscle-Up. The TRX/ring muscle-up is a regressed version of fully suspended muscle-ups that entail a lifter to perform a ring row explosively, transition into the dip position and The strict bar muscle-up is a very challenging exercise requiring significant upper body strength and coordination. In the following video, Pamela Gagnon breaks down a strict bar muscle-up progression to help you reach your goals! For more in-depth assistance getting your first strict bar muscle-up, check out our recently released five-week Drill 1 - Kipping Ring Row Drill 2a - Single Leg Transition Drill Drill 2b - Banded Drills Drill 3 - Low Ring Transition Drill ( Drill 3 - Low Ring Transition Drill ( Drill 4a - Beat Start Swing Drill 4b - Back Swing Preparation Drill 5 - Kipping Pull-Ups (step-by-s Drill 5 - Kipping Pull-Up (unleashing Drill 6 - Timer Drill Extras Then this program is for you! It is a 3 sessions/week program for 6 weeks. We will focus on both Ring and Bar Muscle Up and the Goal is for you to be able to get your first Muscle Up within the 6 weeks of the program. What is included: Muscle-ups. To do muscle-ups on gymnastic rings you need to divide your exercise in four steps. First, grab the rings and stand underneath them. Second, pull yourself up to the point where your head passes the rings. Third, transition yourself by switching from pulling up to dipping. When pulling up make sure that your hand knuckles are facing Muscle-Up EBOOK - Brute Strength Training Ring Muscle-Up Program Your Guide to Mastering Ring Muscle-Ups Whether you're working on building the strength to perform your first muscle-up or you're aiming for elite-level capacity — this 5-part program will help you get there. Get the Guide Become a Brute Gymnast from head (stand) to toe (touch) Find a gym today! Start your fitness journey today and get healthy. Find a gym near you The first step in learning the bar muscle-up is understanding the technique of the movement so that as you work BMU drills, you understand their purpose. EXERCISES #1: HOLLOW LAT PULL DOWN We use this drill for athletes that tend to pull into the bar (ouch!) instead of engaging lats by pulling around & down.⁣ This is a muscle memory drill.⁣ not real skills. If you ask an artistic gymnast to do a 'kip' on either bar or rings, you will see something a lot different than what competitive fitness would lend you to believe a 'kip' is. A muscle up is just a way to get up on the rings with no actual difficulty value and there is no such thing as a 'kipping' muscle up. 3 Simple Gymnastic Ring Exercises That Will Help Anyone Build More Muscle Full-Body Training: 4 Dumbbell Ring Training Exercises Try This Shoulder Mobility Exercise for Strong, Healthy Shoulders