How I suddenly got my first Ring Muscle Up!

I’m asked alot ‘how come you can do that’ and it’s usually about muscle-ups. I see people jumping up onto the rings and attempting muscle ups and then getting really pissed off when they don’t suddenly have one and I hear people giving out all the time about not being better at gymnastics in general, so I’m going to take you briefly through how I got my first Ring Muscle Up and hopefully this will help! I could pretty much write the same blog for every skill Ive learnt.

First up I had been in CrossFit about two years before I decided to spend time improving my gymnastics. Ok thats the disclaimer out the way 😉 Ok so here goes!

66 weeks ago I started learning how to kip from the rings with good form – using a water bottle between my ankles to ensure my body was in the position it should be:

screen-shot-2017-01-26-at-3-47-47-pm  screen-shot-2017-01-26-at-3-47-59-pm


66 weeks ago I started on all the necessary (boring!) strength accessory work for a muscle up(after class/open gym) :


66 weeks ago I started on the mobility drills I need to open up my shoulders and allow the turnover for a muscle up:


55 weeks ago as my kip got better and I got stronger/more mobile I started working on the ring thing – bodyweight:


and I worked…and worked….and worked……oooo look adding weight!!!

screen-shot-2017-01-26-at-3-47-15-pm screen-shot-2017-01-26-at-3-42-18-pm

and worked…banded too!! YEP!


and then I started get stronger, so then I worked on toes to rings – ingraining that kip and building that strength:


and I worked and worked and worked…..for MONTHS…look the season even changed! G’wan the bootay shorts!


Whilst maintaining the strength work and the mobility work and the kipping work I started working on the turnover strength…42 weeks ago:


and don’t forget the thousands of false grip ring pull-ups and ring dips Ive done in the last 66 weeks:



I started to attempt the real thing, and I failed:


and failed again


and kept on failing


and kept on working the strength and the kip and the mobility and all of the boring drills and then BOOM ‘suddenly’ 8 weeks ago I had my Ring Muscle Up 😉


  • Don’t skip steps – if your kip is crap fix it first, if your not strong enough leave your ego at the door and get stronger
  • Show up consistently – even when it feels like your progress is going backwards
  • Trust the programme – and make sure to actually ask your Coach for one!
  • Compare yourself to no-one but yourself

NUMBER ONE PIECE OF ADVICE THOUGH – do your hollows and arches THREE times a week – I still do this! 20 seconds on 10 seconds off 5 rounds.

Michelle X





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