6 steps · Pulling · skill 7/10
Get over the rings: false grip, then pulling power, then the transition that turns a pull-up into a muscle-up.
Before this progression: Ring Support Hold Pull-up Parallel Bar Dip
This is a tip: you can start anyway.
Hang with the wrists over the rings so the weight sits on the little fingers.
Feet on the floor, body straight, pull the chest to the rings.
Snap the legs down and push the rings away to rise into support.
Pull, transition through the false grip and press out to support.
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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