Step by step tutorial / Ring Muscle Up Progression
What you'll learn
Achieving and developing ring mucle up skill
Improving ring dips, inverted hang, forward roll, gymnastic kip
Progressing your gymnastics skills
Building up your strength
Crushing all the RX WODs ;)
Requirements
Though the course guides you step by step from start to full ring muscle ups, it's good to have some base to build on. Some ring dips and chest to bar pull ups are great baseline but even without them you may improve your strength and skills using this schooling.
Unless you already have some rmus in your arsenal I suggest you finish part 1 first.
Description
Ring muscle ups are definitely very impressive. In Crossfit they're often seen as pinnacle of gymnastic abilities. This view is justified by the level of proficiency in all general physical skills that are displayed through muscle ups. ▪️ Speed, ▪️ strength (▪️ power), ▪️ agility, ▪️ coordination, ▪️ balance and even ▪️ endurance are all there.I designed this training to get you over the rings in simple, yet effective steps. With each lesson you will achieve new skills, build up your strength and understanding of what an excellent RMU should look like.Though the course guides you step by step from start to full ring muscle ups, it's good to have some base to build on. Some ring dips and chest to bar pull ups are great baseline, but even without them you may improve your strength and skills using this schooling.- But wait, can I learn rmus through the internet?- Well yes and no.No, because nothing comes from just watching stuff. You'll need to put some serious work in developing your muscle ups.Yes, because with the right plan and effort rmus are no different than any other skill. I learnt a lot from watching videos and I believe you can do that too. The internet is an endless source of knowledge. It really has everything you need and much more. Starting CF back in 2014 here in Poland we had but few qualified people to spread the word. I've spent hours on end looking for valuable information in front of my computer so I can then test them in the gym. It served me well and it can do the same for you.- Yeah but I'm not very strong and kind of scared of these...I never was particularly strong or fast or flexible... To get good at CrossFit I had to look for the most effective ways for each movement. That's how I became very inquisitive and deliberate in my quest for efficiency. Now I want to share that knowledge with you. We'll go step by step and build your skill brick by brick.Join me in your journey for proficiency in ring muscle ups!
Overview
Section 1: Wstęp
Lecture 1 Introduction to part 2
Lecture 2 RMU overview
Section 2: Ring Muscle Up Progression
Lecture 3 Lesson 7 Mobility
Lecture 4 Lesson 7 Strength
Lecture 5 Lesson 7 forward roll
Lecture 6 Lesson 7 Skill Work
Lecture 7 Lesson 8 Intro and mobility
Lecture 8 Lesson 8 Strength
Lecture 9 Lesson 8 Skill
Lecture 10 Lesson 9 Warm Up
Lecture 11 Lesson 9 Inverted Hang
Lecture 12 Lesson 9 Kip Up
Lecture 13 Lesson 9 Gym kip from bench
Lecture 14 Lesson 9 Gym. Kip with band
Lecture 15 Lesson 9 Skill
Lecture 16 Lesson 10 Mobility and Activation
Lecture 17 Lesson 10 Strength
Lecture 18 Lesson 10 Skill "the ring thing"
Lecture 19 Lesson 11 Mobility
Lecture 20 Lesson 11 Strength
Lecture 21 Lesson 11 Dip Mechanics
Lecture 22 Lesson 11 Skill
Lecture 23 Lesson 12 Mobility
Lecture 24 Lesson 12 RMU Warm Up
Lecture 25 Lesson 12 EMOM
Lecture 26 Lesson 12 Skill - Dip
Lecture 27 Lesson 12 Skill - Consecutive RMUs
Section 3: Conclusion
Lecture 28 Scaling and challenging yourself
Lecture 29 Outro
crossfit and functional training enthusiasts who are willing to put in some work to achieve new skills. Though the course takes one step by step through all progressions, it is reasonable to already have some gymnastics efficiency. RX Pull Ups, chest to bars and ring dips are welcome
Screenshots

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