Skill

Back Extension Roll Progression Pt.1

In this video, Carl takes you to the next step beyond Backward Roll and demonstrates the progression for the Back Extension Roll, using the Back Extension Roll to Push Up position.

Back Extension Roll Progression Pt.2

In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.

Back Extension Roll Progression Pt.3

In this video, Carl continues with the Back Extension Roll progression by working on using the hips to direct and drive the kick out to full extension into a Handstand from the Backward Roll.

Back Kip 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 Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the components of the Back Kip progression on low rights. This movement breaks down into an inverted hang, to an inverted pike hang, kick out to back lever, to a deficit push up. It is important that the athlete has a good strong shoulder and adequate mobility while practicing these movements, starting with the ability to perform Deficit Push Ups.

Back Kip 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 Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl moves through the progression by using the band for support and assistance.  In this case, the band helps support the athlete while in the back lever position, and also with the deficit push up into the support position.  The goal of this progression is to be able to transition between all three master positions of this movement: from the inverted hang, pike out to back lever, then push up to support.

Back Kip 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 Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the Back Kip full movement and discusses the appropriate ring height to help progress through the movement. Additionally, finding a way to hang the rings with long straps will help reduce the amount of swinging and enable "still rings".

Back Tuck

  • Stand tall with abs and butt on
  • Initiate straight jump and make sure the arms swing past ears to give direction
  • At the apex of the jump, initiate an explosive “knees through elbows”
  • Hold the tuck position during the entire rotation
  • Stick the landing by stomping the ground in a partial squat

Backward Roll

  • From a standing position, keep your arms up and sit back into a squat and roll onto your back
  • As soon as your butt and back touches the ground, bend your arms and reach behind your ears
  • Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head
  • To complete the roll, allow the momentum to bring your legs and hips over your head
  • Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again

Backward Roll on Rings Progression

In this progression Carl breaks down the Backward Roll movement on the rings from the support position, and how to use elements from the Dip and L-Sit along with a band to scale.

Backward Roll Progression Pt.1

Learn how to do the Backward Roll with this progression video, using what we've learned from the Candlestick Roll with Hands Down.

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