Quote:
Originally Posted by Goodlad
A lot of it will depend on whether you're doing strict ring muscle-ups or kipping. If you're trying them strict you have to have a really solid false grip, otherwise the transition is nearly impossible. Kipping you can use a regular grip, but you'll need enough momentum to get your hands up on the rings to transition into a good position for the dip portion. Here's a couple videos I found very helpful getting my first ring muscle up, and later improving efficiency.
Edit: NSFW for some language in vids
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Yeah, I've definitely been working on the false grip with a strict muscle up in mind. I don't have the space to kip and I'm not 100% sold on the long term health safety of doing kips. Maybe I'm old school, but strict everything is more appealing to me. It's funny, I can do multiple band assisted muscle up (that one of those videos showed) quite easily, even with a light resistance band, but moving onto the unassisted strict is very challenging. Certainly one of the most challenging exercises I've encountered in my life. For now though, I'm mostly working the fundamentals (dips, various holds like L sits, various pulling exercises etc.) to keep building the specific ring strength.