Kipping Ring Muscle Up

Description:

Kipping Ring Muscles Ups are arguably one of the most important gymnastics-related elements in the CrossFit realm. In order to perform this skill with utmost efficiency, a solid technical understanding of the swing and body control are required.   For maximum power output, a tight arch position should be maintained through the base of the swing – this becomes the foundation of a proper ‘tap’ swing.  For best results, the swing should occur from your shoulders/arm pits rather than your hips.

 

Process:

  • begin in a long hang position on the rings
  • tighten core and initiate a small swing by swinging backwards and opening up the shoulder angle to form a tight arch position – this should begin with the shoulders, all the way down to the hips
  • as you swing through the bottom, snap into a tight hollow position with toes leading the way – chest should be rounded and toes should be driving upward
  • perform a few swings to feel the rhythm
  • to perform a kipping muscle up, ensure that body turns over in the front end of the swing and a solid hollow position is formed until your back becomes parallel with the ground
  • as soon as your body turns over, initiate a tight arch by driving the heels back, and simultaneously bend elbows to pull rings back towards your chest as if performing a ring row
  • as you begin to feel the body elevate, snap into a tight pike position and drive the rings as close to your hips as possible
  • as you feel your body become upright, push rings straight down towards the floor and extend elbows
  • finish in a support position

Skill Progression

Easier:

N/A

Current:

Kipping Ring Muscle Up

Harder:

N/A