Movement Demo Library

Use the filters to look for more specific movements, and click on the title or image for a demo video and more info.

  • Back Lever

    • Find a hollow body position while in the inverted hang
    • Without breaking hollow allow your hips and toes to lead the descent into a horizontal hold
    • Focus on pushing hands toward your hips and keeping your shoulders back and down
    • Initiate the ascent maintaining hollow and thinking of driving heels over your head and back to the inverted hang

    Note: Check scaled versions. Tuck and One Leg Levers.

  • Backward Roll

    • Start in a support position
    • Lean back as you lift your toes up in front of you
    • Start bending the arm and addressing the false grip on the rings
    • Maintain body in a hollow body position with rings as close as possible to your chest
    • Allow your head to travel under your hips
    • When toes pass vertical kick back and up in a 45 degree angle
    • Extend the body and do a defecit push up on the rings that should send you back up to support
  • Bent Arm Pike Press to Handstand, Lower to Inverted Hang, Kip Up to Support

    • From a support hold, roll your body forward to bring your hips up
    • With the legs straight, extend your hips and drive your heels straight up to press into a handstand
    • From the handstand position, lower yourself into the bottom in a flexed arm position
    • Transition the grip and allowed your body to drop into an inverted hang
    • With legs still straight, flex and fold the hip into a pike position bringing your knees to your nose
    • Extend and open the hips in one explosive while driving your heels down to create forward rotation of your body around the rings and finish in a support hold
  • Bulgarian Dip

    • Start in a support position with your belly and butt tight, your shoulder blades back and down with rings turned out
    • Slowly separate the rings from your body out to the side, while keeping the forearm vertical and without letting your shoulder cave in forward or letting your rib cage fly out
    • Continue to separate the rings while dipping your body forward slightly until your shoulder is below your elbow to the bottom position
    • Next, with the forearm still vertical press down while pulling the rings back into the body to drive your chest up.
    • Do not look or tilt your head up to compromise your stable spinal position as you press out of the dip back into the support position.
  • Dip

    • Start in a support with elbows locked out, hands turned out, long neck and hollow body position
    • Initiate the dip by sending the shoulder forward
    • Always keeping the elbow directly over the wrist and forearms vertical
    • Reach the bottom of the dip with your shoulder below elbow (just like squatting with hip below knee)
    • Press back up and finish in the same strong support you started.
  • Forward Roll

    • Start in a support position
    • Press hips up as you start initiating a dip
    • As you reach the bottom of the dip your hips should be higher the your shoulders
    • With arms bent focus on addressing the false grip and keeping the rings close to your chest
    • Allow the head to roll under the rings and hips
    • As hips start coming down fight to maintain feet high and perform a strict muscle up back into the support position
  • Forward Roll to Inverted Hang

    ... (details coming soon)

  • Front Lever

    • Find a hollow body position while in the inverted hang
    • Without breaking hollow allow your heels to lead the descent into a horizontal hold
    • Focus on pushing hands toward your hips and keeping your shoulders back and down
    • Initiate the ascent maintaining hollow and thinking of driving through the hips

    Note: Check scaled versions. Tuck and One Leg Levers.

  • Handstand on Rings

    • Hands shoulder width apart, try to turn your hands out to a ten & two o'clock thumb position
    • aintaining hollow body position during the hold

    Note: Legs can be on the cables for assistance to guide direction

  • Handstand Push Up

    • Hands shoulder width apart at the bottom of the rings
    • Point your elbows back by trying to turn your hands out to a ten & two o'clock thumb position
    • Descend by sending shoulders (and head) forward and keeping lower arm vertical
    • Make sure your head is in front of your hands at the bottom of the push up
    • Push back up to handstand while maintaining hollow body position during the entire movement

    Note: Legs can be on the cables for assistance to guide direction, but not for pulling.

  • Kick Up to Handstand on Rings

    ... (details coming soon)

  • 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.

  • 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
  • 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
  • One Leg Back Lever

    • Start in an inverted hang
    • Bend one leg and bring thigh towards your chest
    • With arms straight and upper body and extended leg in a hollow body position
    • Start allowing the body to descend backward and keeping the rings ibehind you
    • Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip
  • One Leg Front Lever

    • Start in an inverted hang
    • Bend one leg and bring thigh towards your chest
    • With arms straight and upper body and extended leg in a hollow body position
    • Start allowing the body to descend forward and keeping the rings in front of you
    • Hold a horizontal posisiton for 2 seconds and raise back up by driving through the hip
  • Ring Push Up

    ... (details coming soon)

  • Ring Row

    ... (details coming soon)

  • 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 to Inverted Hang

    ... (details coming soon)

  • Scaled Ring Straight Arm Press Out

    ... (details coming soon)

  • 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

  • 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

  • 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
  • Tuck Press to Kipping Handstand Push Up on Rings, Reverse

    ... (details coming soon)

  • Tuck Press to Shoulder Stand

    ... (details coming soon)

  • Tuck Press to Tucked Shoulder Stand

    ... (details coming soon)

  • Tuck Up to Handstand

    ... (details coming soon)

  • V Out

    • Start in a support position on the rings with hands turned out and elbows locked
    • Push the rings away from you as you descend into a hollow body position
    • Maintain shoulders active and arms in v formation
    • Pause at the bottom and reverse the movement back to support