Ring Muscle Up Tutorial | Full Step By Step | Calisthenics Family

what's up guys Micro ionic over here

calisthenics family today we're going to

show you how to learn the ring muscle

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okay guys so to learn this we're going

to show you four essential exercises

that really helped us to get the ring

muscle all right guys so the first

exercise will be the ring jumps so let's

get straight into it okay guys so the

first exercise is an explosive jumpers

left in their ranks it looks like this

so you grab the Rings and you try to

pull yourself as explosive as you can

and when doing this make sure that

you're putting it straight in your arms

when you go up so how about this like

this

okay guys now before you grip make sure

that you get a false grip so no note on

the fingers so you're not hanging like

this because when you hang like this you

will not be able to do the transition as

you can see but you're gonna get a false

grip so you will turn your hands around

the Rings like this and now I'm able to

pull myself up so try to do a minimum of

10 repetitions and then go to the next

exercise

all right guys have the second exercise

the negative ring will show up so you

want to go jump in the Rings

just like you did in the previous

exercise so it's actually I'm not so up

but then you begin from upwards to

downwards alright so I'll show you guys

how it looks like they corrects and you

jerk just like previous exercise and now

if you are slow dip and I make

transition until you're hanging the

Rings so the purpose of this exercise is

to get used to the transition of the

muscle but if you can do this move four

five times in a row you can move on to

the next exercise

okay guys so the next exercise is the

actual transition and with this exercise

you first want to make a dip and you

want to make a dip as deep as possible

and from there you want to go up again

so in the previous exercise we just did

a dip we made the transition and we do

let himself fall and now we're going to

try to go up again and here you're

really trying to train the transition

because the hardest part of the muscle

is the transition with this exercise we

have different levels so you can make

this hard as you want as hard as you can

the first variation is just a deep dip

might going to show you so you jump up

great arms and then you make

all right so the first variation was

basically just a deep dip the next

generation is also deep yet but now you

want to go a little bit more into the

transition so Michael is going to show

it for you so you're just gonna do a

deep dip yeah you lower your elbows and

to about 45 degrees in this angle so you

go a little bit into the transition and

then you go back up again so with this

variation you go a little bit more into

the transition which makes you even more

used to the actual strength that's

needed for the ring muscle all right so

this was the second variation the

variation is a little bit harder so you

basically do the same thing but now you

lower a little bit more until you get a

90 degree angle Michael shows for you so

again you're basically just do a deep

dip like this now you lowered even more

until you get this straight so 90 degree

angle and then you go back up alright

guys so if you can do the third

variation you can go to our even deeper

level until now we only got as deep as

90 degrees with your elbow same height

to range but in the fourth step we go

even deeper

until your elbows are below the Rings so

Michael will show guys

so you're gonna do a big tip again is

that you go back go down now the reason

you go even deeper and then you push

yourself back up

right so if you can do this move you can

basically just do the Miss Earth already

because you're already like hanging oh

the only thing that you now have to do

is just come here and that's goes pull

up and then you're going to go into this

position and then it's the move that you

did just learn in the fourth step yes so

this is the way we learned the ring will

slip many people try to do a pull up a

ring pull up and just try it over us

over again and it just won't work

because they're not strong enough when

doing the transition and when trying

this way you train the other way around

so you first you start above the Rings

and then you make it recession and just

go a little bit deeper and deeper and

deeper until you reach a hanging

position and then it's basically just

going up again so that is the way we

train the ring muscle and now we have

one last exercise and that's we're going

to show you right now

to get the full what soil okay guys so

the last exercise you need to bar there

because now we're going to do a full

muscle up but you're going to do an

assisted fool but so I'm gonna help

Yannick to get over the bars and in this

case over the Rings

okay so Yannick it's going to try to

make an explosion put it right now and

then I'm gonna help

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so that's it when do we get assistant

Muslim I just give him a little push in

the back so this helps him to do the

transition so also guys try to do this

exercise of a department for like eight

times in a row and then you your body

will adapt to the transition that you're

making and if you do all these exercises

then eventually you will be able to do

the Ring muscle up just by yourself all

right guys so this was our ring muscle

tutorial this is exactly the way how we

learned to recognize what the dips we

just gave you are really essential to

learn it I cannot think of another way

of learning it just it's just the basics

you first have to learn transition

before you can even try it and pull up

and do the muscle yeah it's just it's

step by step approach never try to do

full muscle up when you're not even able

to do a little bit of a transition so

step by step always train step by step

make levels for yourself

track your progress track your level so

if you're able to do a transition at 45

degrees write down how many repetitions

you can do and once you feel like I am

five repetitions then you can go to

another one so always track your

progress that's it for this tutorial if

you want us to help you out with your

calisthenics overall progression which

were skills for example we got a two

program in which we get attention to

skills strength exercise and also

flexibility exercises to get enough

flexibility because that's also very

important you can just go to our website

calisthenics family calm so that's it

for this tutorial

I guess yeah that's it so if you have

any ideas for another tutorial on how to

skill now to do basically just anything

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next video peace out

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