Rings

Kip Up to Support Progression Pt.1

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Kip Up.  The ability to manage and change orientations is a key skill to have for skill transfer to other bodyweight movements, especially with minimal and unstable points of contacts like the Rings.

In the first video, Carl demonstrates the basic Kip Up drill on the Rings from an Inverted Hang.  The first progression is to Kip Up comfortably to a standing position without worrying about finishing in a support position, while still focusing on pulling the arms and elbows into the midline for a strong shoulder position to prep for the next drill.

Kip Up to Support Progression Pt.2

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Kip Up.  The ability to manage and change orientations is a key skill to have for skill transfer to other bodyweight movements, especially with minimal and unstable points of contacts like the Rings.

In this video, Carl moves onto the next step with the Kip Up drill to start receiving the finishing positioning in a partial dip by pressing the rings into the midline.  Work on developing skill by tapping your feet on the ground out of the kip and hopping up to support. The goal is to progress to not touching the ground at all, going from inverted hang, kip up to partial dip, then press up to support.

Kip Up to Support Progression Pt.3

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Kip Up.  The ability to manage and change orientations is a key skill to have for skill transfer to other bodyweight movements, especially with minimal and unstable points of contacts like the Rings.

In this video, Carl explains the last piece of the Kip Up to Support movement where you kip up to a support position with fully locked out arms, rather than pressing out from a partial dip.  Carl also talks about differences in grip, and variations in the finishing position - such as Kipping Up to an L-Seat.

Kipping Ring Row

  • Start in a Hollow Body position with feet on a box and hang with straight arms from the rings
  • With legs straight and tight body, thrust the hips up to the rings
  • As the body ascends, allow arms to bend to assist the movement

Note: This movement is not initiated with an arm pull, it done with a big hip drive up to the rings.

Kipping Toes To Bar Progression Pt.1

The Toes-to-Bar movement is one most dynamic core movements. Performing a Toes to Bar is similar to a V-Up where the primary mover is the hip flexion, but this movement also requires you to hang from a bar to include an element of grip strength and greater flexibility. In this series, Coach Carl breaks down the Toes-to-Bar with a kip to help you apply skill to this advanced movement for more speed and volume with maximum efficiency.

In this video, Carl discusses the first means of scaling this movement is to reduce the range of motion until the athlete's position and form is correct. One of the more common challenges with athletes for a good kip is limited shoulder and thoracic mobility, so using the rings as a tool to practice will help offload some of the stiffness for a more fluid swing and to help you get into the ideal positions. From there, practice kipping and progressively close the hip with piked legs, slowly increasing the range of motion until you can reach toes to rings. Try to keep your shoulders as still as possible by just hanging rather than pulling with the upper body.

L Seat

  • Start in a support hold on the rings
  • Arms straight and hand slightly turned out
  • Without dropping your chest bring legs into a 90 degree angle
  • Keep legs straight and toes pointed

L-Hang Pull Up Progression

In this progression Carl discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don't flinch or break your position as you initiate your pull.

Levers Progression - Pt.1

Before getting into the Front or Back Lever, you'll want to get comfortable getting into an inverted hang position with the rings.  This video will teach you the progressions for getting into the inverted hang.

Levers Progression - Pt.2

Learn how to scale your Back Lever on the rings safely and securely in this video.

Levers Progression - Pt.3

Learn how to scale your Front Lever on the rings safely and securely in this video.

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