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Muscle Up Progression

6 levels · Pull exercise

Get over the rings: false grip, then pulling power, then the transition that turns a pull-up into a muscle-up.

1

False Grip Hang

Level 1

Hang with the wrists over the rings so the weight sits on the little fingers.

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2

Ring Row

Level 2

Feet on the floor, body straight, pull the chest to the rings.

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3

Ring Pull-up

Level 4

Full pull-up on the rings, ideally in false grip.

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4

Ring Kip

Level 6

Snap the legs down and push the rings away to rise into support.

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5

Ring Uprise

Level 7

Rise from a swing into support with straight arms.

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6

Ring Muscle-up

Level 8

Pull, transition through the false grip and press out to support.

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