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Strict Ring Muscle-Up Tutorial

A step-by-step tutorial you can follow through.

A goal for every CrossFit athlete, the ring muscle-up is an incredibly demanding and technical exercise. Check out this strict ring muscle-up tutorial created by Marcus Filly.

Marcus Filly, a 4x CrossFit Games athlete, is the founder of the popular training program Functional Bodybuilding, which mixes functional exercises with aesthetic training and focuses on longevity.

“If you train to do pull-ups and dips at the gym, then I would encourage you to consider working on building the skill of a ring muscle-up,” Filly says.

According to his strict ring muscle-up tutorial, strength is key. While most people will try to do the kipping variation utilising hip and shoulder power to achieve the muscle-up. However, if you don’t have the underlying strength, it can be “dangerous, and you may find yourself getting stuck, plateaued and super frustrated.”

Related: 7 Exercises to Properly Warm-Up for Ring Muscle-Ups

Strict Ring Muscle-Up TutorialSource: Photo by cottonbro on Pexels

So follow this strict ring muscle-up tutorial designed by Filly. This is how he coached many other athletes, from the ground up, over the years to increase their strength and technique to achieve a strict ring muscle-up.

Strict Ring Muscle-Up Tutorial – VIDEO


00:00 Chubbies

01:17 Into

03:44 Free PDF Announcement

04:14 Importance of Grips

06:11 The False Grip

07:11 3 Stages of the ring muscle-up

09:21 Rings and Bands Drill

11:19 Muscle Up Row Drill

13:20 Banded Muscle Up in Rack Drill

16:32 Strict Muscle Up Negatives Drill

18:13 Strict Muscle Up w/ Small Kip Drill

20:35 Bent Arm Kipping Muscle Up Drill

22:24 Straight Arm Kipping Muscle Up

22:53 No False Grip Kipping Muscle Up

25:54 Recap

26:21 Thank you!

Did you enjoy this content? Check out more from BOXROX.

5 Essential Skill Progressions for Ring Muscle-Ups

8 Ring Muscle-Up Alternative Exercises for Everyone That Can’t MU Yet

How To Force Muscle Growth – 5 Best Scientific Methods

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