robert landy

Adding a pause just before the transition adds intensity to the ring muscle-up. – Drew Murphy

This is a great exercise to help you learn muscle-ups and get better at them. This one is good for feeling the movement and becoming familiar with the transition. Don't get carried away with your jump. Try to jump only enough to assist yourself up to the transition point. Still attempt to pull down on the rings. – Drew Murphy

Slow tempos increase time under tension, improve your mind-muscle connection, and of course build superhuman strength. – Drew Murphy

A full range of motion ring muscle-up starts at a dead hang under the rings with the shoulders internally rotated. At the completion of the movement, the arms are straight and the shoulders are externally rotated, supporting the body over the rings. In between the start and finish position, full humeral rotation takes place as you pull to the rings and transition into a dip to finish the movement. – Drew Murphy

Most will find the dip portion of the muscle-up to be the easiest, but if your dip is feeling a little weak, go ahead and throw in a few extra dips after your muscle-up. – Drew Murphy