Inverted Hang

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.

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

Forward Roll to Inverted Hang

... (details coming soon)

Kip Up 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 Kip Up.  The ability to manage and change orientations is a key skill to have for skill transfer to other bodyweight movements, especially with minimal and unstable points of contacts like the Rings.

In the first video, Carl demonstrates the basic Kip Up drill on the Rings from an Inverted Hang.  The first progression is to Kip Up comfortably to a standing position without worrying about finishing in a support position, while still focusing on pulling the arms and elbows into the midline for a strong shoulder position to prep for the next drill.

Kip Up 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 Kip Up.  The ability to manage and change orientations is a key skill to have for skill transfer to other bodyweight movements, especially with minimal and unstable points of contacts like the Rings.

In this video, Carl moves onto the next step with the Kip Up drill to start receiving the finishing positioning in a partial dip by pressing the rings into the midline.  Work on developing skill by tapping your feet on the ground out of the kip and hopping up to support. The goal is to progress to not touching the ground at all, going from inverted hang, kip up to partial dip, then press up to support.

Kip Up 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 Kip Up.  The ability to manage and change orientations is a key skill to have for skill transfer to other bodyweight movements, especially with minimal and unstable points of contacts like the Rings.

In this video, Carl explains the last piece of the Kip Up to Support movement where you kip up to a support position with fully locked out arms, rather than pressing out from a partial dip.  Carl also talks about differences in grip, and variations in the finishing position - such as Kipping Up to an L-Seat.

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.

Roll to Inverted Hang

... (details coming soon)

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