Handstand & Rings  Workshop

Taught by: Ghetto & Dalecki

Gains In the Ghetto is hitting the Road and coming to Dalecki Strength


Topics covered include:

Rings

Handstands &

Press Handstand


Each event will be broken up into 3 x 2 hour workshops and 2 x 1 hour breaks for food and coffee.


Open to all levels.

Where:

Dalecki Strength,
25 Euston Road Alexandria, NSW, 2015 Australia

When:

November 22nd 2026

9am - 5pm

What will the workshop cover?

This workshop will cover Warm up, Preparation, Strength, Technique , and Practice

Strength

Pulling, pushing and transition strength to finally unlock your muscle up. The strength section will make it absolutely clear how you need to approach your upper body strength training towards your muscle up.

Flexibility

The muscle up requires flexibility of the wrists and shoulders to get into positions such as the false grip and the deep dip!

Technique

 Learn the progressions to get your muscle up even if you are starting from scratch. You will learn how to grip the rings correctly, how to activate the right muscles and most importantly which drills and progressions are right for you!

Strength

Pulling, pushing and transition strength to finally unlock your muscle up. The strength section will make it absolutely clear how you need to approach your upper body strength training towards your muscle up.

Flexibility

The muscle up requires flexibility of the wrists and shoulders to get into positions such as the false grip and the deep dip!

Technique

 Learn the progressions to get your muscle up even if you are starting from scratch. You will learn how to grip the rings correctly, how to activate the right muscles and most importantly which drills and progressions are right for you!

In each section, we will break out to practice and the coaches will have hands-on time with each participant, meaning you will have your form looked at and receive feedback.

Book your spot today

Be social with us

Join the Dalecki Strength community online! Follow us for the latest fitness tips, workout inspiration, and behind-the-scenes looks at our training sessions. Connect with us on social media to stay motivated and share your fitness journey. Let’s get stronger together!

Frequently asked questions

Got a question? We're here to help.

  • What is a muscle up?

    The muscle up is an impressive skill executed on the rings or bar. It involves a vertical pull from dead hang, a transition in the deep part of the dip and then a full range of motion dip. The body is then held in a static position in a ring support shape.


  • Do I need to have experience on the rings to attend the workshop?

    Beginners are absolutely welcome to attend the workshop, the coaching will be teaching progression for every level.

  • Do I need to have experience in exercising or training to attend the workshop?

    Yes, this would suit someone who has done general strength training for at least one year.

  • I can’t do a pull up yet, can I still attend the workshop?

    Yes you can still attend. You will be given progressions to learn the pull up. 

  • What will be taught at the workshop?

    The workshop will be a mix of theory and practical work focussed on the rings apparatus, specifically the strength and skills required to master the muscle up!

  • Will handstands be covered in the workshop?

    No, the workshop will be focussed 100% on the rings apparatus. 

  • What should I wear to the workshop?

    Comfortable gym clothes. The studio is a barefoot setting, so we kindly request shoes to be taken off at the door.