I recommend learning a strict ring Muscle Up before kipping. This will make sure you have the requisite strength and stability. But both muscle up variations certainly have their place. 

Before you learn a strict ring Muscle Up, be sure you have developed the ability to perform strict Pull Ups and Dips. You can progress these step by step, including weighted variations, in my Persist training program. We use these movements often to maintain good upper body strength and control.

Ring Muscle Up Mechanics

When it’s time to get your first Muscle Up, you’ll need good mechanics first. From establishing the false grip, to learning how to move the rings in relation to your body, I’ll show you how to make the mind muscle connections needed for an easier time with the Muscle Up. When it’s time to put it all together these pieces will seal the deal.

At the same time, you’ll need to develop lots of strength in the pull, the transition, and the dip. Be sure to download your free companion guide to the video above – it will help you refer often to drills that will make Muscle Ups smooth.

Strict Muscle Ups Vs Kipping 

Many people jump right to a kipping ring Muscle Up without first developing strict strength. I’m going to show you how to do both, but remember that fitness is about the long game. Don’t rush into movements that leave you vulnerable. With a little patience and the drills in this video and companion guide, you’ll be able to get a strong strict ring Muscle Up. Then kipping will be a cinch should you wish to progress.

Good luck and tag me @marcusfilly when you get your first strict ring Muscle Up!