The Ultimate Muscle Up Progression (Video Series!)

I’m excited to welcome you to the 5-part video series for ring muscle ups! The exercises and drills provided here come from working with lots of different people and finding what is most effective.

The overall objective here is to provide you with an approach to the weak points in your game that are holding you back from achieving ring muscle ups. Likewise, you can use this to improve your current muscle ups.

The 5 pieces are as follows: Primer and Pre-requisites, Pulling Strength, Dip Strength and Stability, Turnover Drills, and How to Put it Together.

I suggest watching these in order and not skipping steps. Here we go!

1) Primer & Pre-Requisites for Muscle Ups

Can you perform strict pull-ups and ring dips? You’ll need those.

How about hollow holds/hangs and arch holds? You’ll need those too. Master the basics! Excuse my stiffness in video 1, took me a little while to warm up 😉 In this video, I cover:

  • Hollow Hold
  • Hollow Hang
  • Arch Hold (Superman), plus GHD

2) Pulling Strength and Grip

Now we can get into improving your pulling strength, specifically for the muscle up. Accessory work we’ll cover here includes:

  • Lat Pulldowns
  • Strict Chest-to-Bar Pull-ups
  • Using the false grip
  • False grip ring rows and pull-ups
  • Bent over rows
  • Pendlay rows

3) Dip Strength and Stability on the Rings

In this part, I offer accessory work to increase strength and endurance in your triceps and in the ring dip movement. Don’t be afraid to isolate the triceps or delts in order to improve your dips. The progression covers:

  • Tricep Pull-downs
  • Tricep Extensions
  • Parallette Pushups
  • Ring Support Hold
  • Support to Dip Hold (Negatives)
  • Ring Dip
  • Paused Ring Dip

4) Turnover Drills

The turnover is probably the most crucial piece of the ring muscle up. It is where most people get stuck and can be a big mental block. There is definitely a strength component to the turnover, but it is primarily technique and confidence. Use these drills to get comfortable with the turnover so that you will be prepared to get on top of those rings!

  • Proximal Ring Pull-through
  • Toe Nail Muscle Up
  • Jumping Muscle Up
  • Banded/Seated Strict Muscle Up
  • Box Hip Thrusts

5) How to Put It Together

I know the ring muscle up is sexy and you can’t wait to show everyone that you can do one! However, it’ll be far more impressive and rewarding if you have put in the time and worked each piece over and over again. Now you can use those skills and strength to perform a well-executed muscle up. Keys to success:

  • Get a solid swing. This means no loss of tension, no breaking at the hips/knees/elbows, and keeping full control of your body (especially in the back swing).
  • Pull toward the ceiling. Be horizontal when pulling toward the rings.
  • Use the hip thrust! A good hip extension at the right time will accelerate you to get above the rings.
  • Trust your turnover. You’ve done the drills, so don’t freak out when it’s time to get on top.

In your journey to getting ring muscle ups, take your time and work the basics. You can do the accessory work described in each video a few times a week. Have a pulling day, a dip/pressing day, a turnover day, etc. If you follow that for several weeks, it’ll get you prepared to start attempting great muscle ups!

I hope this helps you on the journey. Feel free to email me at with questions or tag @spsccrossfit in your training videos so we can see you get after it!

-Taylor Race, co-owner SPSC CrossFit at St. Pete Strength & Conditioning

BEASTMODE LEG DAY – Intense Leg Workout with Dumbbells

Leg exercises are very crucial for increasing the strength of your overall body. Many exercises will help you a lot in increasing the strength of your legs. But it would help if you went for the exercises that are significantly superior to be performed.

Other than that, it would help if you always tried to provide a full range of motion while doing the exercises.

Many other things are essential to be focused on while doing any type of exercise. The first and foremost thing is the diet plan; you have to make a perfect diet plan with good nutrition.

Other than that, there are many workout plans available on the internet, but you should go for such a plan that provides you good results.

Here is a list of essential tips and tricks that are very necessary to focus on while doing any type of exercise.

Tips and information related to the leg exercises

If you want to get a good result in the leg exercises, then some essential things are very important to be focused on it.

  • First of all, you have to select the equipment for your exercises. There are a lot of gym types of equipment available such as rods, machines, and dumbbells. You have to select the best material for your exercises. It will be effortless for you if you perform your exercises with the help of dumbbells.
  • The main reason behind this is that dumbbells provide a full range of motion while doing the exercises. Other than that, many exercises are very required to be focused on while doing any workout. For example, if you are doing a leg workout, then you should use dumbbells because dumbbells provide an excellent stretch to the muscles.
  • There are different types of muscles in our leg, such as quads and hamstrings. It is essential to train all these muscles correctly, and you have to provide appropriate training to all these muscles. It will be very beneficial for you if you follow such kind of workout plan. Most importantly, you will get a plethora of benefits from doing leg workouts.
  • The first and foremost benefit is that you get good body symmetry and maintain good bone health. Therefore, it is essential to follow such a workout plan because it will provide you with superior strength in your overall body.
  • Other than that, you should train all the muscles in the leg but, most importantly, focus on the quads. As a result, you will have great strength, and it will be straightforward for you to lift heavy weights in other exercises. The leg workout also makes our joints stronger; it is essential to have strong joints because you will not be able to work well with weak joints.

These are the vital facts related to leg workouts. You have to focus on such kinds of facts for getting a good result in your body. It will be very beneficial for you if you focus on such kinds of facts accurately.

Dumbbell Leg Workout At Home

We all have heard that leg exercises can only be performed with the help of rods and machines. But it is a complete myth; you can also train your legs with the help of dumbbells only.

It will be very comfortable for you to train your leg with the help of dumbbells. The main reason behind this fact is that temples are very easy to handle. Other than that, you do not have to go to the gym to do dumbbell exercises.

You only have to buy a set of dumbbells, and you can efficiently perform these exercises at your home. It will be very flexible to you if you perform exercises at your home because you will feel very relaxed and focus appropriately at your home.

Dumbbell exercises are not very hard; you need to focus on the position and technique while doing these exercises. Therefore, it will be very convenient for you to get appropriate outcomes with the help of dumbbell exercises in your legs.
Unique leg workouts at your home

There are different types of exercises available on the internet, which claimed that they would provide you appropriate results in your leg. But you should always pick a set of exercises that will provide you permanent results.

  • It will be straightforward to get permanent results if you perform exercises that provide the correct position and technique. Therefore, it is essential to perform your exercises with proper connection with your mind.
  • If you are not doing your exercise with an accurate connection with your mind, you will not be able to see results in your body.
  • It has been seen many times a people do not focus while doing exercises. For example, in the gym, they try to talk with each other and do various things while doing the exercises. This activity is entirely wrong because you should perform the necessary and proper connection with your mind to see accurate results in your body.
  • If you are doing exercises in connection with the mind is very crucial. Other than that, you will not perform well in your other activities if you do not train your leg. It has been observed many times that people only focus on their arm exercises.
  • They do not even try to train their leg because leg exercises are pretty challenging than other exercises. But this thing is completely wrong. You should perform proper leg exercises while doing your exercise.
  • All body parts and muscles are essential to be trained with equal amount and dedication. If you do focus on a single part of your body, then you will not be able to see good results in your body.


These are the necessary information that is very important to be focused on while doing the leg workout. Other than that, you should focus on doing all types of exercises of every muscle for getting good results in your body. It will be beneficial for you in getting good results in your body.