Instructions

1. Set up the rings like you would for normal ring muscle ups
2. Hang from the rings in a false grip, spreading your hands 8-10 inches wider than a normal muscle up
3. Keeping your hands in a wide grip position, perform a muscle up.
   1. You can bring your arms to your sides at the top of the movement
4. Slowly lower yourself back to the start position, widening your grip as you descend
5. Once you return to the start position, this is 1 rep.
6. Repeat from Step 3 for instructed number of reps

Key Points:

• Perform the muscle up in a controlled manner, focus on maintaining the wide grip through the middle/transition phase of the muscle up