L Hang/Sit

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.

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.

L Hang

... (details coming soon)

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

L Seat

  • Hands on bars with knuckles facing out
  • Shoulder posted on top of the thumb
  • Point your elbows back by trying to turn your hands out
  • Lift legs up in front of you until the toes are above hip level and hold
  • Allow body to tilt back to balance

Note: Check scaled versions. On Leg L-Seat and Tuck Seat

L-Hang Pull Up Progression

In this progression Carl discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don't flinch or break your position as you initiate your pull.

L-Seat Progression Pt.1

In this series, Coach Carl and Adam "the tall guy" demonstrate the L-Seat progressions.  In the first video, Carl helps Adam find his position for the L-Seat and walks through the tucked and 1-leg progressions to build up to a strong hold.

L-Seat Progression Pt.2

In Part 2, Carl demonstrates a quick drill using bands to help you get into the finishing position and build strength for the hold.

L-Seat Progression Pt.3

In this video, Carl demonstrates with Adam how you can build up the leg lifts for the L-Seat while seated to focus again on position and increasing stamina in your quads.

Mixed Seat

  • Hands on bars with knuckles facing out
  • Shoulder posted on top of the thumb
  • Point your elbows back by trying to turn your hands out
  • Lift legs up in front of you in with one leg in a tuck position and the other in a straight leg position
  • Make sure knees and toes are above hip level

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