Rings

False Grip Progressions Pt.2

In this segment, Carl explains how you then take the same drills you did on the bar in Part 1 of the progression and repeat on the rings. We also go over proper false grip hand placement and positions so that you can get the most out of the transition in your Muscle Ups and other movements.

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Functional

Progressions

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Rings

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False Grip

Muscle Up

Pull Up

False Grip Progressions Pt.3

In this segment, Carl discusses the false grip and demonstrates how you can practice the false grip with other movements such as the V Out.

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Forward Roll

Start in a support position
Press hips up as you start initiating a dip
As you reach the bottom of the dip your hips should be higher the your shoulders
With arms bent focus on addressing the false grip and keeping the rings close to your chest
Allow the head to roll under the rings and hips
As hips start coming down fight to maintain feet high and perform a strict muscle up back into the support position

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Forward Roll to Inverted Hang

... (details coming soon)

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Front Lever

Find a hollow body position while in the inverted hang
Without breaking hollow allow your heels to lead the descent into a horizontal hold
Focus on pushing hands toward your hips and keeping your shoulders back and down
Initiate the ascent maintaining hollow and thinking of driving through the hips

Note: Check scaled versions. Tuck and One Leg Levers.

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Handstand on Rings

Hands shoulder width apart, try to turn your hands out to a ten & two o'clock thumb position
aintaining hollow body position during the hold

Note: Legs can be on the cables for assistance to guide direction

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Handstand Push Up

Hands shoulder width apart at the bottom of the rings
Point your elbows back by trying to turn your hands out to a ten & two o'clock thumb position
Descend by sending shoulders (and head) forward and keeping lower arm vertical
Make sure your head is in front of your hands at the bottom of the push up
Push back up to handstand while maintaining hollow body position during the entire movement

Note: Legs can be on the cables for assistance to guide direction, but not for pulling.

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Handstand Push Up on Rings Progression Pt.1

Once you've mastered getting inverted on the rings with the Tuck Up to Rings Progressions, it's time to move onto the next step to get your Handstand Push Up with Coach Carl in this progression series.

In this video, Carl demonstrates how to use the straps as assistance for your Handstand Push Up by using the weight plates again as a static base. Carl also breaks down the Handstand Push Up movement with both types of leg wrap around the straps. Keep practicing this on the plates until you're confident with the Tuck Up to wrap and are able to push up out of the hole in a controlled fashion into a stable handstand.

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Handstand Push Up on Rings Progression Pt.2

In this video, Carl demonstrates how to perform the Handstand Push Up on the rings with the band as an assistance as well as still using the leg wraps he had practiced on the weight plates. Carl again breaks down the Handstand Push Up movement with both types of leg wrap around the straps and strategies to use the straps as an assistance.

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Iron Cross Progression Pt.1

In this series, Carl breaks down one of the classic and favorite strength movements - the Iron Cross. Following our POSITION-MOVEMENT-PURPOSE (PMP) framework, this first progression goes over the importance of position and finding and leveraging torque, and recoginizing the keys positions you'll need to hit at the start and finish of the Iron Cross.

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