Rings

Ring Row Progression

In this progression, Carl discusses the Ring Row as a movement which can not only build strength for the pull up, but also build positional strength in the shoulders by doing the Row in a globally extended position to force the shoulders back in a proper, externally rotated position. Carl also talks about how to pull properly by using your shoulders to pull your elbows back instead of pulling with your hands and using only the arms. Finally, Carl breaks down a Kipping Ring Row as a skill transfer for movements like the Muscle Up.

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Progressions

Strength

Apparatus:

Rings

Movement:

Row

Ring Straight Arm Press Out

... (details coming soon)

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Rings Muscle Up

Start in a dead hang hollow body position with shoulders glued to your ears
Hands are turned out and in a false grip
Initiate movement by pulling your shoulder blades back and down and making your neck long
Make sure ribs stay down, abs and butt on
Follow through with a pull and allow hands to rotate freely as you direct your hips towards the rings
When the pull reaches its peak, transition into a dip by sending the head up and over the rings while raising the toes up
If done correctly this should look like a sit up done around the rings
Once in the hole of the dip treat the rest of the movement as a regular ring dip
Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position

Category:

Functional

Apparatus:

Rings

Movement:

Muscle Up

Rings Pull Up

Start in a dead hang position with shoulders hanging glued to your ears
Make sure your body is in the hollow body position
Hands are turned out and in a false grip
Initiate movement by pulling your shoulder blades back and down and making your neck long
Make sure ribs stay down, abs and butt on
Follow through with a pull and allow hands to rotate freely as you direct your chest towards the rings
The movement hits its peak when chin passes the lower portion of the ring, or when chest touches the your hands
Descend while maintaining hollow body position
Movement finishes when you return to your dead hang starting position

Category:

Functional

Apparatus:

Rings

Movement:

Pull Up

Roll to Inverted Hang

... (details coming soon)

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Scaled Ring Straight Arm Press Out

... (details coming soon)

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Skin the Cat

Start in a a dead hang position with body hollow and hands turned out
Do a toe raise and allow the feet to continue through your elbows
Stay in a pike position and send toes toward the ground
Finish in a hollow body position and arms in full extension
Tuck your head in and bring thighs to your chest as you initiate the rewind
Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

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Strict Muscle Up Progression

In this video, Carl breaks down the key positions and angles for you to get your strict Muscle Up, along with emphazing the important of using the false grip and pulling to your rib cage or lower.

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Tuck Back Lever

Start in an inverted hang
Bend both your legs and bring thigh towards your chest K
Keep the arms straight and the back as flat as possible
Allowing the body to descend backward as one piece and keeping the rings behind you
Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip

One Leg Back Lever

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Tuck Front Lever

Start in an inverted hang
Bend both your legs and bring thigh towards your chest K
Keep the arms straight and the back as flat as possible
Allowing the body to descend forward as one piece and keeping the rings in front of you
Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip

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