Learn the Rings Muscle-up in 5 Simple Steps

Calisthenics Expert Al Kavadlo breaks down the strict rings muscle-up:

1 - Make sure to use a "False Grip"
2 - Practice False Grip L-sit Pull-ups
3 - Practice Ring Dips
4 - Do Negative Muscle-ups ...Slowly
5 - Don't give up!

[thenayancat]

What I want more than the muscle up itself is to be as happy as you look doing them :D

[datoolz]

Even getting to step 1 just support holds on the rings is tough! I haven't got false grip down.

[remyw.]

I'm doing Old Man Strength right now. You should tell people to time their rest breaks. I didn't realize I was taking like 2 minutes in between sets. I thought it was 45 seconds, tops!

[shysri]

Quick question: I’m a tall dude; I have large hands and long fingers. Do you think there’s a difference working with thicker and thinner gym rings? I noticed that you’ve taped yours - I assume it’s to increase the diameter and provide some cushion, yeah? From my experience playing tennis over two decades, the difference between a thick and thin tennis handle direct affects my grip, wrist strength and load transfer. Thanks a bunch 😊

[DBASSDAN]

Ring dips absolutely kill my shoulders!! Any tips for that Al?

[MrEmmanuelSimon]

I thought this was Tommaso Ciampa lol!