Current ring dip/muscle up progression

This is a summary of the progression I plan to work through for ring dips and muscle ups.

It’s a good example of how bodyweight exercises can progress and become more challenging without simply adding weight.

I’ll be working on them twice a week.


Session 1 Goals
Muscle up Increase ROM – currently can’t do reps without starting with bent arms
Increase sets/reps to 3 x 5
No momentum
Session 2 Goals
Ring dip No arm contact on rings, rings held turned out (palms slightly forward)
Keep hollow position during reps
Increase sets/reps to 3 x 5

Turning out the rings on dips makes them much more difficult. Adding the hollow position even more so.

I was able to do these dips for 3 x 4 on the first session. Adding an extra rep per set shouldn’t take too long. Once there I’ll keep the sets/reps static and focus keeping each rep slow and controlled.

The muscle ups started at 3 x 3 so there’s a bit more work to do there – my wrists are the limiting factor more then anything else.

Stage 2

Session 1 Goals
Muscle up Integrate RTO/hollow dip into muscle up
Remove any momentum required to do this initially
Increase sets/reps to 3 x 5
Session 2 Goals
Ring dip Maintain ability to do higher reps (3 x 5) with RTO and hollow while building strength in MU
All reps at slow, controlled tempo

Turning out the rings and adding the hollow will make the muscle ups much more challenging. My reps will definitely drop so I’ll keep the dips as they are to maintain the ability to do at least 5 reps.

I expect the transition to be where I’ll need to build most strength. If progress is slow I’ll start dropping into the transition in my dip reps as well to work that section of the movement more often.

Stage 3

Session 1 Goals
Muscle up Maintain ability to do 3 x 5 with hollow and RTO dip
All reps at slow, controlled tempo
Session 2 Goals
Muscle up with embedded static holds Work ability to use MU to move into static holds
MU to l-sit – come into l-sit as dip rather than from support, work up to reps
MU, lower to front lever – work up to reps (i.e. front lever pull to MU)
MU, roll to back lever from top of transition (no dip) – reduce momentum in back roll, difficulty in back lever

In this stage the RTO/hollow muscle ups go into maintenance. I will continue to progress the exercise by starting to play with different entrances and exits.

I’m planning to do this rather than work full ring routines simply because I’ll be able to work the individual skills harder this way.

And after that?

I’m not sure – full ring routines
would be an obvious direction to go in. Chances are I will be a bit dipped out and want to introduce a different pressing movement.

As always – thanks to Ido Portal & Gymnastics bodies for the information and inspriation.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s