Kipping Muscle-Up
The muscle-up on gymnastic rings driven by a kip: the legs swing, the hips snap up toward the rings, and the pull uses that lift to get over them.
How to do it
Setup
Hanging from the rings in a false grip, arms straight, the body still before the first swing.
Steps
- Swing the legs back, then drive the knees and hips up toward the rings.
- At the top of the hip drive, pull the rings to the ribs and lean the chest over them.
- Press out to straight arms, then lower back to the hang with control.
Common mistakes
Learning the kip before strict pull-ups and ring dips: the swing throws the whole body weight onto the shoulders; build the strict base first. Pulling before the hips rise: time the pull to the top of the drive. Falling out of the support: lower through the turn under control.
Breathing
Find a rhythm with the swing; never held.
