The Ring Training Guide has now been superceded by the Elite Fitness Manual. Click here for details.
The muscle-up is one of the most challenging tests of strength for the amateur trainee. If you’ve mastered dips and pull-ups and you are looking for your next challenge, add the muscle-up to your arsenal.
If you want to learn this difficult move you will need some excellent guidance and Crossfit London’s Ring Training guide by Andrew Stemler is just what you need. I have been using this myself and it is brilliant – lots of drills, great pictures, easy to use. The introductory sections include items freely available elsewhere but the real meat of the guide is all the muscle-up stuff, which isn’t available anywhere else.
The guide also covers more basic ring training so even if you are not ready for the muscle-up yet, you will benefit from the instruction. The guide’s content includes:
- Full body ring training guide, including how to perform squats, dips, chest flys etc on the rings
- A-Z of pull-up training
- Muscle-up progressions and drills
- Muscle-up instruction
So if you want to take full advantage of your rings and get a muscle-up this year, considering investing the price of a pint in a decent guide to help you on your way.
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Guys who do the rings at the Olympic Games always having amazing biceps.
You’re right about being extremely difficult….something I’d love to master though…Looks like a good book.
Kel
Amazing biceps, triceps, traps, lats, delts……
Yes, the book is really helping me at the moment! I’m not quite at the stage of attempting a full muscle-up yet so the drills are really useful.
Two days of false grip, and I can feel the tendonitis in my right wrist and elbow returning. Not good!
Andrew say something about safety but goes a bit light on the potential for injuries in wrists, elbows and shoulders in my opinion (see above). As far as I understand it, excessive ring/gymnastics training can lead to arthritis if you keep at it through life.
Otherwise, the booklet is a steal at the price.
PS: About old age, there is hope for us all. Just look at John Gill: http://www128.pair.com/r3d4k7/SeniorAthletesJohnGill.html
@ Rolfe: John Gill is very impressive. His site looks very interesting as well. Do you climb yourself?
I’ll see if I can get Andrew to expand upon the injury issue.
I used to climb 3-5 times a week for several years. Mostly outdoors on trad routes but indoors during winter. That was where I got my tendonitis and trick shoulders.
John Gill was a great inspiration back then, but even more now that I have got a taste for bodyweight exercises.
Dont give Andrew too much grief, the booklet was great with lots of good stuff in it. As I said, it was a steal.
Gubes,
A person can work on the weighted “Tactical Pullup” (chest to bar every time, & legs straight, pause at top and bottom of movement.) supersetted w/ dips. A friend of mine, has had great success w/ this type of tng. Especially doing them in sets of 5-6 in mass style workout. It takes longer but it is really worth it.
Guy
Ooo, very interesting. Thanks for the tip, Guy!
[…] on from Crossfit London’s excellent Ring Training guide, they have now published a Kettlebell Training guide, which I am […]
Just bought this Gubes – hoping to nail the muscle up now I have some rings! Mr Stemler is making a fortune out of me! (bought my elite rings from him too!)
Good to hear – looking forward to seeing your first MU!
[…] Muscle-up and ring training guide […]
It’s not a faux pas to drop in so late into the game, is it? Anyway, I’ve been working on ’em for a bit and have finally been able to muster a few bar muscle-ups (with kip). An older gymnast gave (gives) me some pointers along the way.
Not at all! Saw your vid on youtube – very impressive.
[…] Ring training guide from Crossfit London […]
[…] Ring training guide from Crossfit London […]
[…] into them, step it up with the full ring training guide (including muscle-up drills) available here for […]