A goal for every CrossFit athlete, the ring muscle-up is an incredibly demanding and technical exercise. Check out this strict ring muscle-up tutorial created by Marcus Filly.
Marcus Filly, a 4x CrossFit Games athlete, is the founder of the popular training program Functional Bodybuilding, which mixes functional exercises with aesthetic training and focuses on longevity.
“If you train to do pull-ups and dips at the gym, then I would encourage you to consider working on building the skill of a ring muscle-up,” Filly says.
According to his strict ring muscle-up tutorial, strength is key. While most people will try to do the kipping variation utilising hip and shoulder power to achieve the muscle-up. However, if you don’t have the underlying strength, it can be “dangerous, and you may find yourself getting stuck, plateaued and super frustrated.”
Related: 7 Exercises to Properly Warm-Up for Ring Muscle-Ups
So follow this strict ring muscle-up tutorial designed by Filly. This is how he coached many other athletes, from the ground up, over the years to increase their strength and technique to achieve a strict ring muscle-up.
Strict Ring Muscle-Up Tutorial – VIDEO
TIME STAMPS
00:00 Chubbies
01:17 Into
03:44 Free PDF Announcement
04:14 Importance of Grips
06:11 The False Grip
07:11 3 Stages of the ring muscle-up
09:21 Rings and Bands Drill
11:19 Muscle Up Row Drill
13:20 Banded Muscle Up in Rack Drill
16:32 Strict Muscle Up Negatives Drill
18:13 Strict Muscle Up w/ Small Kip Drill
20:35 Bent Arm Kipping Muscle Up Drill
22:24 Straight Arm Kipping Muscle Up
22:53 No False Grip Kipping Muscle Up
25:54 Recap
26:21 Thank you!
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8 Ring Muscle-Up Alternative Exercises for Everyone That Can’t MU Yet
