A full range of motion muscle-up starts at a dead hang under the rings with the shoulders internally rotated. At the completion of the movement, the arms are straight and the shoulders are externally rotated, supporting the body over the rings. In between the start and finish position, full humeral rotation takes place as you pull to the rings and transition into a dip to finish the movement.
- Begin by hanging with a false grip and the rings turned out: shoulders internally rotated, knuckles facing out.
- As you start your pull, begin rotating the rings to neutral: knuckles facing each other.
- On the pull, pull the rings down, don't pull your body up. Maneuvering the rings around your body (instead of moving your body around the rings) leads to better body control and more stability through better muscular contractions.
- As the rings near your chest, begin to rotate the rings out to prepare for the dipping position (knuckles facing out).
- Tip your body forward to get your shoulders over the rings. "Lean through" the rings.
- Complete the dip by pushing the rings down, not pushing your body up. Turn the rings out as you lock out your elbows to support your body atop the rings (knuckles facing behind you).