Weighted Muscle-Up
The strict ring muscle-up with a plate hung from a dip belt; the extra load makes the high pull and the turn over the rings far harder.
How to do it
Setup
Plate on a dip belt, false grip on the rings, dead hang with the shoulders active.
Steps
- Pull the rings to the lower ribs, keeping them close to the body.
- Turn the wrists over the rings and bring the chest above them.
- Press to straight arms, then lower through the turn slowly.
Common mistakes
Adding weight before strict bodyweight muscle-ups come easily: earn it first. Rings drifting away from the body: pull them to the ribs. Plate swinging the body into a kip: keep the legs still; this is a strict lift.
Breathing
Exhale through the pull and press.
