Strict Ring Muscle Up

Advance Gymnastic movement.
Pre-requisites for this are to be able to achieve strict pull ups and strict chest to bar consistently for a minimum of 6-8 reps each.

Grip on Rings must be a false grip.
This will ensure that on the turnover you can transfer quickly from a pull into a push at the bottom of dip.

-Start from a hang at bottom of rings.
-Engage lats and achieve hollow position.
-Lean upper half slightly back as you pull sternum to rings
-As soon as sternum is nearing rings quickly transition and pull through the rings to bottom of dip position
-press out of dip into a full lockout at top of rings.
-return back to bottom of dip position and return to starting position with control.

Видео Strict Ring Muscle Up канала Cass Gallegos