Weighted Muscle-Up

Attach extra weight securely to a dip belt or vest, then hang with straight arms from sturdy gymnastic rings with an overhand grip.

Engage your core and pull your chest forcefully upward toward the rings as you would in a powerful pull-up.

As your chest reaches ring height, quickly transition your elbows over the rings by leaning your torso forward into a deep dip position.

Press down through the rings to extend your arms fully and lock out your elbows at the top support position.

Slowly reverse the movement by lowering your body back down through the transition into a controlled hang.