Skip to main content

​
Technique

  1. Set up the rings at about chest height.
  2. Grab the rings and step slightly in front of them.
  3. Bend your legs until your arms are straight and your butt just slightly off the ground. Use a False grip.
  4. Pull yourself up and transition to go over the rings by using a little assistance from your feet on the ground.
  5. After transitioning, your feet will come off the ground. Push yourself into a Rings support position and pause at the top.
  6. Then reverse the motion slowly, using a little assistance from your feet as needed as you transition to go below the rings, back to the starting position.

​
Muscles

Strength

Primary

  • Triceps
  • Back

Secondary

  • Forearms
  • Chest
  • Biceps
  • Shoulders
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

​
Equipment

Rings
Rings

​
Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension downward
trains stretches

​
Progressions

e090

Rings muscle-up

Advanced
e073

No false grip rings muscle-up

Advanced
e08y

Rings l-sit muscle-up

Elite
e097

Rings pushup

Intermediate
e08l

Rings dip

Intermediate
e12o

Pelican curl eccentric

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.