How to do a Kipping Ring Muscle Up to improve your performance in CrossFit WODs.

Set Up for the Kipping Ring Muscle-Up

  • Dead hang from the rings with elbows fully locked out
  • Knuckles on top of the rings

Points of Performance for the Kipping Ring Muscle-Up

  • Initiate a swing by opening and violently closing the shoulder
  • Lean back and keep the arms long as you press down and drive the hips up
  • With an aggressive sit up, keeping rings as close to your body as possible, pull through the rings by driving the elbows back into the bottom of a ring dip
  • Lock out your elbows at the top of the ring dip to complete the rep