Kipping Muscle Up

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How to do it

Take a **false grip** on the rings, with the base of your palm over the ring: without it there is no transition. Swing your legs back, then drive them forward and up, and use that momentum to pull with both arms, throwing your chin and chest back. At the top, roll your shoulders forward, tuck your head and switch from pulling to pressing. This is an advanced movement: **own a strict pull-up and a ring dip first**. The classic mistake is attempting the transition with your wrist below the ring.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Biceps, Forearms, Shoulders, Triceps

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