Rings

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

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Strength

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Static

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Rings

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L Hang/Sit

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.

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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.

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Levers Progression - Pt.2

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

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Levers Progression - Pt.3

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

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Muscle Up Transition Progression Pt.1

In this progression video, Carl explains how to practice your Muscle Up transitions, from the highest point of your Pull Up to the deepest point of your Dip, by using the Dip to Upper Arm Support. This will help you focus on finding good elbow and active shoulder positions first, while you work up your wrist and Pull Up strength in other False Grip or No-False Grip progressions.

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Dip to Upper Arm Support

Muscle Up

Muscle Up Transition Progression Pt.2

In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

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Muscle Up Transition Progression Pt.3

In this video, Carl explains how to use bands to assist with your transition to receive safely into the Dip position. Use this to drill your skill in an controlled environment, and learn to get comfortable in those positions with "the catcher" so you can focus on building strength and efficient movement to connect your Muscle Ups. Carl recommends that being proficient with Bar Muscle Ups first is key to success, and safety, with the Ring Muscle Ups.

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Muscle Up with Kip

Start in a dead hang hollow body position with shoulders glued to your ears
Hands are turned out and in a false grip
Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
The body should bow from global extension to global flexion
At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the rings
Followed immediate by doing a fast sit up into a pike position
Transition into a dip by sending the head up and over the rings while raising the toes up
Done correctly, this should lead you into the bottom of a regular ring dip
Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position