Learn How to Use Gymnastics Rings - Reverse Muscle Up

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The Reverse Muscle Up is an exceedingly difficult muscle up variation that I generally only use with athletes who are advanced enough to be working on straddle planche or harder ring strength elements. If you do not yet possess at least a medium quality straddle planche on the rings, you are not yet advanced enough to be training this exercise and would be better served mastering the easier muscle up variations prior to attempting this element.

Grasp the rings in a false grip while in an inverted hang position. Straddle the legs slightly so that the pressure of the feet on the inside of the straps pressing outward stabilizes your balance.

Now simply begin curling yourself up above the rings. Initially the arms will begin in a traditional arms forward curling position before transitioning out to the sides to aid in the transition to the HSPU portion of this exercise. At the top of the movement take care to completely extend the HSPU prior to lowering down to shoulder stand. As you pass the shoulder stand allow the hands to once more slip into a false grip to prepare for the next repetition.

Quality matters. The higher the standards with which you perform your gymnastics strength training the larger the strength gains you will enjoy. Common errors on this exercise include; allowing the shoulders to roll up one arm at a time into or past the shoulder stand, using excessive assistance from the feet or legs wrapped around the straps and failure to completely extend during either the inverted false grip hang or the HSPU.

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