Putting It All Together (Full Muscle-Up Attempts)

Why This Lesson Matters

This is the moment everything comes together — grip, pull, transition, and dip. Attempting full reps is where you’ll finally feel the movement as one flow, not just separate drills.

Step-by-Step Execution

1. Setup

• False grip on rings.

• Core tight, legs together.

• Take a breath — reset your focus.

2. The Pull

• Pull explosively, aiming chest-to-rings.

• Lean back slightly to create space.

3. The Transition

• Keep elbows glued tight.

• Drive chest forward, think “around the rings.”

4. The Dip Catch & Press

• Land low in the dip.

• Press to lockout with control.

Common Mistakes

❌ Pulling only to shoulders → stuck mid-transition.
❌ Elbows flaring → shoulders collapse.
❌ Legs loose → centre of mass all over the place.

Mini Reflection

👉 After your first few attempts, which part felt strongest, and which collapsed? Grip, pull, transition, or dip? That’s your practice priority.

Pro Tip

Don’t just “send it” over and over. Each attempt, pick one cue (pull higher, elbows tight, chest forward) and focus only on that. Deliberate practice beats random effort.