Strict pulling and pushing strength:

The kipping ring muscle up is a very strenuous movement that places a high level of stress on the musculature surrounding the shoulder. Before growing capacity in the ring muscle up (RMU) we should look to grow our strict pull up and strict pushing strength, both horizontally and vertically. Yes, there is a lot of momentum created through global flexion and extension which is a huge driver for accelerating the body upward and over the rings. But, if the musculature surrounding the shoulder has not yet developed the strength to tolerate this intense loading and stress, then there is a higher chance of injury occurring or poor movement patterns being developed. 

Pulling exercises:

• Ring rows
• Bent over rows
• Strict pull ups 
• Single arm DB rows
• Strict ring pull ups

Pushing exercises:

• Ring dips 
• Bar dips
• Bench dips
• Bench press
• Push ups 
• DB bench press
• Cable chest press

Low ring progressions:

Performing portions of the full movement on the lower rings allows for smaller (but important) details of the RMU to be refined, without fully loading the joints and muscles. It is crucial to practice the movement in a macro and micro sense, honing in on areas of weakness for yourself. The low ring progressions allow for you to have more control of where your body is moving in space, meaning you can feel each position and slowly introduce more intensity as you grow your capacity. 

Low ring progressions:

• Low ring false grip holds
• Low ring turnovers
• Low ring snap pull + turnover
• Low ring strict RMU 
• Low ring jumping RMU

Shoulder mobility:

Having a full range of motion (ROM) or adequate ROM about the shoulder joint and thoracic spine will allow for you to more easily hit the required positions of a muscle up. It will also decrease the chances of injury occurring as the joints and musculature are more malleable and ready for the stresses these positions place on the body. Pre and post training mobility will set you up for a better performance and increase your chances of having a longer lasting ROM which is what we want to be aiming for. 

Stretches/mobility exercises:

• Thoracic spine foam roller extensions
• Lat foam roll
• Banded or box shoulder stretch 
• Thread the needle pose
• Banded pec stretch 
• Cat cow mobilizing 
• Deadbar hang
• Dead ring hang