Rings

Positioning on Rings Pt.1

In this series, Coach Carl will lead you through some basic position and transitions on the rings that you can use to practice and train other movements. In this first video, Carl breaks down and demonstrates how to get into an Inverted Hang.

Positioning on Rings Pt.2

In this video, Carl demonstrates the "Ice Cream Maker" and how to use it as another way of getting into the Inverted Hang on the rings.

Pull Over on Rings Progression

In this progression Carl breaks down the Pull Over movement on the rings, and how to use elements of the Ice Cream Maker, Inverted Hang, and Backward Roll to execute the movement.

Ring Push Up

... (details coming soon)

Ring Row

... (details coming soon)

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.

Ring Straight Arm Press Out

... (details coming soon)

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

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

Roll Out on Rings Progression

When practicing new movements, it's always good to have a back up plan or exit strategies just in case you attempt fails. As a simple example, if you are learning how to jump, one of your first lessons should be learning how to land. Same goes for learning and executing a Muscle Up. Whether successful at the attempt or not, the athlete should know how to safely come down off the rings other than just letting go or falling through. Without knowing how to roll out of the rings, athletes are at huge risk of shoulder injuries because of missed reps.

In this video, Coach Carl demonstrates how to perform a Roll Out on the rings.  First, Carl scales with the movement with some assistance from a band to control the rings so they don't separate when performing the Forward Roll.  The band also acts as a support across the front of the hips to ensure the athlete feels how high the hips should be - coming over the top of the hands and rings.  For more support, keep the band tighter.  Then as the athlete progresses, add more slack to the band until the band is no longer needed.

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