Lever

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 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.

Candle Stick to Lever

... (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.

Human Flag Progression Pt.3

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows a strength progression to build up core strength to get into and hold the flag position, by practicing the Candlestick to Lever movement (sometimes known as the Dragon Flag made famous by Bruce Lee). This movement itself is difficult to control and requires a lot of strength, so practice it by starting with the tucked, one-leg, straddle, then pike positions until you can lower yourself without flinching or breaking the Hollow Body position.

Levers Progression - Pt.1

Before getting into the Front or Back Lever, you'll want to get comfortable getting into an inverted hang position with the rings.  This video will teach you the progressions for getting into the inverted hang.

Levers Progression - Pt.2

Learn how to scale your Back Lever on the rings safely and securely in this video.

Levers Progression - Pt.3

Learn how to scale your Front Lever on the rings safely and securely in this video.

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 Candle Stick to Lever

... (details coming soon)

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