# Strict Ring Muscle-Up (Overcoming Gravity Level 7)

> The Strict Ring Muscle-Up (OG Level 7) is a zero-momentum vertical pull-to-push transition performed on gymnastic rings using a carpal false grip. Because the rings move freely around the torso, the athlete can execute a slow, strict transition by pulling the rings to the sternum, tracing them around the ribcage into a deep ring dip, and pressing to a Rings Turned Out (RTO) support hold.

- Canonical URL: https://enixfit.com/exercises/strict-ring-muscle-up
- Canonical ID: `strict_ring_muscle_up`
- Logging Type: `BODYWEIGHT_REPS` (Requires External Weight: false)
- Prerequisite Readiness Gate: 30s False Grip Dead Hang + 10 Deep Ring Dips + 12 Strict Pull-Ups
- Mastery Standard: 3 sets × 4 strict reps with 2s RTO top lockout
- Primary Muscles: Latissimus Dorsi, Pectoralis Major, Triceps Brachii, Flexor Carpi Ulnaris
- Secondary Muscles: Biceps Brachii, Anterior Deltoids, Lower Trapezius

## Step-by-Step Execution
1. **Deep Carpal False Grip Hang**: Hook the base of the palms (pisiform bone) over the bottom of the rings and hang with elbows fully extended in false grip.
2. **Sternum Pull & Tight Transition**: Pull the rings to the sternum, then lean the chest forward between the rings while keeping elbows tucked tight to the ribs.
3. **Deep Ring Dip to RTO Lockout**: Press from the bottom of the dip to full elbow extension and rotate rings 45° outward.

## Technical Coaching Cues
- Maintain the false grip wrist flexion throughout the entire pull and transition
- Keep rings touching the sides of the chest during the turnover

## Common Mistakes & Corrections
- **Fault: Losing the false grip halfway up the pull** → Correction: Condition 3 × 30s False Grip hangs and false grip rows before full attempts.