Get muscle up on rings with Easypull.

In this post we explain step by step how to get muscle up in rings using Easypul...

Getting a muscle up on rings is not an easy task. If you do crossfit, calisthenics or, simply, if you want to get a muscle up on rings continue reading this article.

The muscle up in rings is a complex exercise, since to achieve it it is not enough to be strong. We're going to need to work on strength and coordination to be able to muscle up on rings.

In this article we are going to explain how you can train and get muscle up in rings with the help of Easypull. Thanks to the pulley system, you can imitate the movement and improve the specific coordination you need to be able to make muscle up in rings.

1. Phases of muscle up movement:

A very simple way to understand how to do the muscle up in rings is to reel off the movement in different phases. Below we explain each phase:

• • Traction phase: it consists of making a dominated until your hands reach the height of the chest. The stronger you are in this phase the easier it will be to make the muscle up in rings.
  • Transition phase: it is the phase in which you must change from a dominated to a background. Once the chest reaches the height of your hands and overcomes it, you must lean forward. It's about changing the position of the body from back to front. It's important to do this movement as if your body were a block. Also notice that your elbows are inwards during the transition phase. The transition phase is the most complicated part to get the muscle up.
  • Push phase: it is the phase in which we make a bottom to stretch the arms and stay above the rings. This is perhaps the easiest phase of movement, but it is important that we have a good base of strength and stability to maintain balance on top of the rings.

2. Factors that limit the performance of the muscle up.

To know and understand that it is limiting us when it comes to doing the muscle up, it is important that you learn the factors that limit performance:

• The tensile force: it's the force you need to hang yourself and pull your whole body up.
• The transition force: this is the specific force you need to change from the dominated position to the bottom position. This force you can train specifically with easypull calisthenics e easypull pro.
• The thrust force: it is the force you need to keep climbing in the push phase. When you are already above the rings and you must manage to extend your arms to block your elbows.
• The false grip: it is the strength you need in your hands and forearms to be able to maintain the specific grip that facilitates the transition phase.

3. Exercises that you must train to get the muscle up:

• Oars: horizontal tensile force exercise par excellence.
• Dominated: vertical traction force exercise.
• Assisted transitions: if you have too little strength start making transitions with the help of the feet. Then we will progress to make assisted transitions with easypull calisthenics.
• Parallel backgrounds: to make funds you can start working funds with your feet resting on the floor and using a chair or drawer. Once you have more strength you can progress to make assisted funds in parallels or rings. You can use easypull calisthenics to help you progress in this exercise.
• Fake grip specific work: To start working the false grip I recommend that you perform oars in a comfortable tilt position. This position should allow you to make the movement of the oar and maintain the false grip throughout the series of the exercise. The work of false grip will be fundamental to get the muscle up in rings.

4. Training to get the muscle up:

Then we leave you a training to get muscle up in rings. Training should be done 3 days a week. You must leave 48 hours of recovery between each session. Adapt the exercises to your strength level. Use ballast if you can or use easypull to help you if you can't.