A Primer, Bodyweight Basics

RINGS
MUSCLE UPS
#1 #2 #3 #4
We can also do them on rings. These are
much more dependant on grip strength
than with a bar, as you need to maintain the
false grip position.
At the same time however, the transition
is much easier to practice on the rings as
they are adjustable in height. You can start
at the top of the rings and do the reverse
movement of the transition without having
to be above the bar to start.
We can see in the picture of the false grip the
position of the wrist in relation to the forearm.
If the wrist is below the bar, it is basically
impossible to get any pushing strength for the
top of the movement. If we have our wrist
above the bar we have a solid base to push
from mechanically.
So if our hands are already planted above the
bar in a false grip, it’s much easier to push at
the top.
Ring dips are a GREAT accessory exercise
for cleaning up the top part of the muscle
up. Try and keep the rings as close to
your armpits as you can and pivot your
shoulders back and forth to hone in on the
motion you’ll need, you can do this with
your feet on the floor. Frame 3 and 4 show
what an isolated ring dip looks like as it’s
part of the same move!
Ring dips work the triceps, chest, and the
core and scapula for stabilization.
#1 #2
Keeping the legs close together, under tension,
will help keep yourself from swinging
around so you can achieve a smooth motion.
BODYWEIGHT 13