Last year, I posted a muscle-up tutorial that explained how to perform the muscle-up on a pull-up bar. Since then, several people have inquired about learning to perform this skill on gymnastics rings.
Performing muscle-ups on rings may at first seem a lot harder to someone who is used to doing the exercise on a bar, but once one acclimates to the subtle differences in technique, the disparity should balance out.
Why Do the Rings Seem Harder?
The main difference between the bar and the rings is that the rings add a stability component. The other big difference is that because the rings are not in a fixed position, they allow you to rotate your wrists as you pull yourself up and over. While this may seem like an added challenge at first, the rotation actually makes the move less difficult.
A false grip involves cocking your wrist and putting your hand through the ring, so that the tip of your ulna (the bottom bone in your forearm) is in contact with the ring. This will likely feel uncomfortable at first. (You may get some bruising on your wrists, consider using wraps if it is an issue.)
As you pull yourself up, think about bringing the rings towards your armpits and reaching your legs forward. Once the rings are below your shoulders, begin pushing your chest and shoulders in front of your hands while rotating your wrists so your knuckles wind up pointing towards the ground. From there, simply press yourself up, just like you would if you were doing a dip.
Watch the video below for more:
Thanks to Nimble Fitness for letting me shoot in their facility.