How to Do Ring Muscle-Ups | 4 WeekTraining Plan

Nowadays it’s commonplace to see a pair of Olympic rings hanging in a fitness facility. You might even have a set of rings dangling from the rafters in your home gym. But, do you know what to do with them?

It’s okay if you’re new to this muscle-up maneuver. We’ll show you how to get started and help you master this move. We’ve partnered up with the team of gymnastics gurus over at Gold Medal Bodies to whip up this 4-week muscle-up training plan. It’s a progressive program that takes you through the form and technique you’ll need to get your first ring muscle-up.

Also check out the new In-depth Hybrid Athlete guides and training plans we put together for you!

Getting Started

If you have a good upper body strength base – can do 8 to 10 pullups and 8 to 10 dips – then you should be able to achieve a muscle-up in 4 weeks. If not, then you may want to go through this program twice -or more- to build up the strength and technique necessary. Keep in mind, this program is a supplement to a more well-rounded workout program. Integrate these sessions into your regular to ensure progress as you perfect the muscle-up.  The Gold Medal Bodies team supplied us with instruction videos that can be found here. They also recommend you check out their muscle up technique page.

How Long Should the Training Sessions Take?

Since this is a specialized program it shouldn’t take longer than 30 to 45 minutes. If you are going to integrate this into your current routine, I suggest performing this first while you are fresh.

How many days a week do I train?

You will train three days a week with this plan. but you can use this plan as a part of other workouts found here on the Hybrid Athlete website.

How Long Should I Rest Between Sets

At least two minutes, or longer if necessary, this is not a conditioning program but a strength and skill development plan, and the idea is to have the best form possible on every repetition.

What Happens If I Miss a Day?

Just pick it up at the next day you can train, it’s based on an alternate day schedule, but two or even three days in between won’t hinder you. But work on being as consistent as possible, that’s the best way to learn and improve

What If I Dont know an Exercise or Terminology?

Check out the free videos from Gold Medal Body at thehybridathlete.com/videos .

What Should I Do for a Warm Up?

Here’s a detailed warm up routine to start your practice off right. http://www.youtube.com/watch?v=V07QsYIqh44.

View Hybrid Training Plans

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Week 1

Session 1

Complete Ring Warm Up Routine

Then:

• 3 Sets: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)

• 3 Sets:  6 to 10 Ring Dips

• 3 Sets: 5 Ring Pull-ups (palms facing each other)

• 5 Sets: 5 Baby Muscle-Ups (slow speed)

Session 2

Complete Ring Warm Up Routine

Then:

• 1 Set: False Grip Pull-Up Hangs – 10 to 30 seconds

• 4 Sets: 3 Ring Pull-Ups at a slow speed (palms facing away from you)

• 4 Sets: 5 Ring Dips (pause at top between reps)

• 5 Sets: 5 Baby Muscle Ups at a slow speed

Session 3

Complete Ring Warm Up Routine

Then:

• 3 Sets: False Grip Pull-Up Hangs  (hang at bottom 10 – 30 seconds)

• 8 Sets: 3 Baby Muscle Ups at a slow speed

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Week 2

Session 1

Complete Ring Warm Up Routine

Then:

• 3 Sets: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)

• 4 Sets: 6 to 10 Ring Dips

• 4 Sets: 5 Ring Pull-ups (palms facing each other)

• 5 Sets: 5 Baby Muscle-Ups (slow speed)

Session 2

Complete Ring Warm Up Routine

Then:

• 1 Set: False Grip Pull-Up Hangs – 10 to 30 seconds

• 4 Sets: 3 Ring Pull-Ups at a slow speed (palms facing away from you)

• 4 Sets: 5 Ring Dips (pause at top between reps)

• 5 Sets: 5 Baby Muscle Ups at a slow speed

Session 3

Complete Ring Warm Up Routine

Then:

• 3 Sets: False Grip Pull-Up Hangs (hang at bottom 10 – 30 seconds)

• 8 Sets: 3 Baby Muscle Ups at a slow speed

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Week 3

Session 1

Complete Ring Warm Up Routine

Then:

• 1 Set: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)

• 5 Sets: 5 Ring Dips

• 3 Sets: 5 Ring Pull-ups (palms facing each other)

• 5 Sets: 5 Baby Muscle-Ups (slow speed)

Session 2

Complete Ring Warm Up Routine

Then:

• 1 Set: False Grip Pull-Up Hang- 10 to 30 seconds

• 4 Sets: 3 False Grip Pull Ups (Slow, palms facing away from you)

• 5 Sets: 5 Ring Dips (pause at top between reps)

• 5 Sets: 5 Baby Muscle Ups at a faster speed

Session 3

Complete Ring Warm Up Routine

Then:

• 3 Sets: False Grip Pull-Up Hangs (hang at bottom 30 seconds)

• 8 Sets: 3 Baby Muscle Ups at a faster speed

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Week 4

Session 1

Complete Ring Warm Up Routine

Then:

• 1 Set: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)

• 8 Sets: 3 Baby Muscle Ups – faster speed.

• 5 Sets: 3 Ring Dips with a Pause ( Explosive push after the pause)

• 5 Sets: 3 False Grip Pull Ups (fast, palms facing each other)

• 8 Sets: 1 Baby Muscle-Ups (Fast speed)

-Put the least amount of weight through your legs as possible

Session 2

Complete Ring Warm Up Routine

Then:

• 8 Sets: 1 Baby Muscle Ups ( Slow speed, work on technique)

• 5 Sets: 3 False Grip Pull Ups (Fast, palms facing away from you)

• 5 Sets: 5 Ring Dips (Explosive push after the pause)

• 8 Sets: 1 Baby Muscle Ups at a fast speed

-Put the least amount of weight through your legs as possible

Session 3

Complete Ring Warm Up Routine

Then:

• 3 Sets: False Grip Pull-Up Hangs (hang at bottom 30 seconds)

• 5 Sets: 2 Baby muscle ups (Slow speed and work on your technique)

• 8 Sets: 1 Full Muscle up!