Overview Strict ring muscle-ups demand maximal pulling strength, precise false-grip mechanics, and a smooth transition into a deep ring dip. Without a kip to add momentum, every inch is earned through scapular depression, core tension, and tight ring control. Mastering the strict version builds durable shoulder strength and control that carries over to safer, more efficient kipping ring muscle-ups and stronger pressing overhead. How to Perform Treat the strict muscle-up as on

Overview Ring dips elevate the standard dip onto free‑moving rings. The instability forces your chest, triceps, shoulders, lats, and core to coordinate while you press out of the bottom. They’re a staple in CrossFit for gymnastics strength & progressions to advanced movements. Mastery improves lockout strength for muscle‑ups, handstand push‑ups, and barbell presses while sharpening shoulder control. How to Perform Break each rep into three controllable phases. Treat the suppo