Skip to main content

​
Technique

  1. Perform a strict Muscle-up on Rings.
  2. Keep your legs in a horizontal L-sit position throughout.
  3. Finish in a support position above the rings without lowering the legs.

​
Form tips

  • Requires high strength to transition while keeping legs raised.

​
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

​
Regressions

e090

Rings muscle-up

Advanced
e073

No false grip rings muscle-up

Advanced
e09m

Rings tuck planche pushup

Elite
e01u

Assisted rings muscle-up

Intermediate
e06c

Ice-cream muscle-up

Elite
e08e

Rings advanced tuck planche pushup

Herculean
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.