Ring Muscle Up Negative and Handstand

Training Days

M
T
W
T
F
S
S

Split

Full Body

Difficulty

Intermediate

Description

My plan to work towards the ring muscle up and improve handstand balance. The goal of this plan is to master the negative and drill the transition while also improving handstand balance.

Monday

RMU Negative & Pull Strength

Warmup
Scapular Pullups
Sets: 2Reps: 10-15Rest: 60s

Focus on full range of motion

Bird Dog
Sets: 2Reps: 10-15Rest: 60s
Sets: 2Reps: 5-8Rest: 120sFalse Grip: Yes

Drill the turnover and warmup wrists

Exercises
Sets: 3Reps: 1-3Rest: 90s

Skip this if it is still too difficult

Ring Muscle Up (Negative)
Sets: 3Reps: 1-5Rest: 180sFalse Grip: Yes

Key focus. 3-5s eccentric. Control the transition deeply.

Ring Pullups
Sets: 3Reps: 5-8Rest: 120sFalse Grip: Yes

Maintain False Grip throughout if possible. Clean reps.

Single-Leg Romanian Deadlift
Sets: 3Reps: 8-12

Wednesday

HS, Squats and Dips

Warmup
Sets: 1Reps: 8-12Weight: 14kg
Glute Bridge
Sets: 2Reps: 15-20Rest: 60s

Glute activation

Exercises
Handstand
Sets: 4Reps: 8-12Rest: 90s

Play around with leg movement during the hold to gain more awareness in the position

Dips
Sets: 3Reps: 8-12Rest: 180s

Deep ROM

Bulgarian Split Squat
Sets: 3Reps: 8-12Rest: 180s

Focus on control and depth

Incline Rows
Sets: 3Reps: 8-12Rest: 120s

Use rings

Side-Lying External Rotation
Sets: 2Reps: 10-15Rest: 120sWeight: 1-3kg

Shoulder health, small weights

Friday

Upper Body Skill & Stability

Focus on Skills and horizontal push

Warmup
Ring Support Hold
Sets: 3Rest: 60s

Scapular depression, turn palms outwards

Sets: 3Reps: 8-12

Warmup for wrists

Exercises
Handstand
Sets: 4Reps: 0+Rest: 120s
Ring Muscle Up (Negative)
Sets: 3Reps: 1-5False Grip: Yes
Ring Pushups
Sets: 3Reps: 8-12Rest: 120s

Turn rings out at top. Explosive concentric, slow eccentric

Goblet Squat
Sets: 3Reps: 8-12Rest: 120s
Ring Face Pulls
Sets: 3Reps: 12-15Rest: 120s
Last updated: 3/1/2026