A great bodyweight movement to build size and strength
Hey fitfam! Today, I’m excited to break down one of my favorite calisthenics moves: the Ring L-Hang Muscle-Up! This advanced exercise combines upper body strength, coordination, and core stability, making it a fantastic challenge for anyone looking to take their bodyweight training to the next level. Not to mention, bodyweight exercises help to build both size and strength that can transfer over to other, heavier lifts.
The L-Hang Muscle Up
The L-Hang muscle up is something that many people think is just for gymnasts, but it is actually extremely beneficial for the overall development of your physique and strength. Here’s a step-by-step guide to help you nail it:
Step 1: Master the Basics
Before attempting the Ring L-Hang Muscle-Up, ensure you can perform regular muscle-ups and achieve a solid L-hang position on the rings.
Step 2: Proper Ring Setup
Adjust the rings to an appropriate height and make sure they are stable and secure. Grip the rings tightly with your palms facing away from you and hands shoulder-width apart.
Step 3: Initial Pull
Initiate the muscle-up by performing a powerful pull-up, driving your elbows down and back. As you start to rise, lean your torso slightly forward to gain momentum.
Step 4: Transition
At the peak of your pull-up, quickly transition your hands from a palms-facing-away grip to a palms-facing-towards-you grip. This is the trickiest part, so practice this movement slowly at first.
Step 5: Transition to L-Hang
Once you’ve changed your hand position, immediately raise your legs in front of you, aiming to form an “L” shape with your body. Engage your core to maintain the L-hang position.
Step 6: The Dip
With your body in the L-hang position, start the dip phase of the muscle-up. Lower yourself down with control, keeping your elbows close to your body.
Step 7: Extension
Once your arms are fully extended, push yourself back up, maintaining the L-hang position throughout the movement.
Step 8: Land the L-Hang
Congratulations! You’ve completed a Ring L-Hang Muscle-Up! Hold the L-hang for a moment before carefully lowering yourself down to the starting position.
What Muscles Worked in the L-Hang Muscle Up?
The L-hang muscle up is certainly a great movement that can hit several different muscle groups such as:
- Abdominals.
- Hip Flexors.
- Latissimus Dorsi.
- Rhomboids and Scapular Stabilizers.
- Biceps.
- Forearms.
Remember, progress takes time and consistent practice. Be patient with yourself and gradually increase the difficulty as you build strength and confidence. Don’t forget to warm up properly before attempting this challenging move and listen to your body to prevent injury.
The Importance of Bodyweight Exercises
The L-Hang muscle up is one of many great bodyweight exercises, but why even include them? If you have access to a full gym with barbells, machines, and all that, why include the bodyweight exercises? Well, let’s take a look at the benefits of including bodyweight exercises such as the L-Hang muscle up.
- Functional fitness: Bodyweight exercises help to develop muscles that you use every day for basic tasks
- Convenience: Bodyweight exercises require minimal equipment and can be done just about anywhere
- Strength and hypertrophy gains: Bodyweight exercises help to develop strength (which can transfer over to other lifts) as well as muscle mass.
Do Not Give Up on Getting Fit
Tag your workout buddy who needs to try this, and let’s level up our calisthenics game together! If you have any questions or need extra tips, drop them in the comments below. Happy training, everyone!
Whether you’re aiming to lose weight, gain muscle, or enhance endurance, the body needs time to respond to the changes in diet and exercise. Muscle fibers need to repair and grow stronger, metabolic processes need to adapt, and fat stores need to be utilized for energy. These processes take time, often weeks or even months, to manifest noticeable results.
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!
And be sure to follow him on Instagram!