8 steps · Rings · skill 5/10
Own the rings: build a stable support, then open the shoulders through the inversion line that every ring skill is built on.
Before this progression: Pull-up Parallel Bar Dip
This is a tip: you can start anyway.
Straight-arm support on the rings with locked elbows and shoulders pushed down.
Next you can try: Rings Muscle Up
Roll backwards through the arms to an inverted hang behind the rings, then reverse.
Hang below and behind the rings with the arms extended behind the back.
From a german hang, hook the feet in the rings and arch the body forward.
Hold the body inverted with straight arms and the rings beside the hips.
Turn over between the hands, rotating the rings out as the shoulders pass through.
Support hold with the rings rotated out and the palms facing forward.
Next you can try: Iron Cross
Balance vertically on the shoulders and hands above the rings.
Sign in to log what you can do and track this progression.
Build a full program with this progression as the main movement, plus antagonists and stabilizers.
Muscle Train is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.