Instructions

1. Set the gymnastics rings to about shoulder height
2. Establish a false grip on the rings
3. Jump up into a support position on the rings
4. Slowly bend your upper arm forward, lowering your chest forward, as if you were performing a tricep dip
5. Keeping your hands close to your chest, lower your elbows to underneath the rings
   1. doing so will “flip” your chest from being forward of the rings to behind the rings
   2. Maintain the false grip while lowering your elbows
   3. If this phase is too difficult, lower the rings such that your feet are on the ground during this portion of the exercise
6. Slowly lower yourself to the ground, maintaining the false grip through the entire movement
7. Repeat if required

Key points

• The intent of this exercise is two fold:
  • Condition your false grip
  • Strengthen your ability through the “transition” phase of a muscle up, which is from “switching” between the tricep dip position and the pull up position
• Perform this “transition” phase as slow as you can, in the beginning you will practically fall through this movement. As you get stronger your will be able to slow the descent. Practicing this movement with your feet touching the ground during the transition phase will also help you progress into performing it with all of your bodyweight
• Keep your hands close to your chest as you descend, try not to flare out your hands and elbows