44 06 GotRings NowWhat PDF
44 06 GotRings NowWhat PDF
44 06 GotRings NowWhat PDF
Because of constant pestering from the CrossFit community, you have now acquired a pair of rings. So, now what?
You know what a muscle-up is, maybe you can do some dips on the things, but theres got to be more, right?
Absolutely! A pair of rings has limitless possibilities for training. Common exercises take on a whole new dimension
when performed on the rings, and many ring exercises can be performed nowhere else.
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Pull-ups
Pull-ups on the rings are more difficult than bar
pull-ups for some, and easier for others. Some
people who are unable to do pull-ups on a bar due
to limited shoulder flexibility are able to do full
range of motion pull-ups on rings. The freedom of
movement allows the shoulders to align themselves
in a comfortable way while doing the exercise.
Inverted pull-ups
Inverted pull-ups combine the stabilization
requirements of an inverted hang with the
conditioning load of a regular pull-up. Starting in
a piked or straight-body inverted hang, pull up as
high as you can and return to the start position.
Be sure to practice these in both the straight and
pike positions.
Pull-up to lever
A pull-up to lever sequence is a good starting
point for developing a front lever. Starting in a
bent-arm hang and keeping your body straight
Inverted pull-ups in straight-body (top) and pike (bottom) positions.
and tight, lift your toes and push the rings away
to a front lever, then return to a bent-arm hang.
The key to this exercise is to lift and push into
the lever. Do not allow your shoulders to drop
as your legs lift. Keep your shoulders as high as
possible and push the rings downward. This makes
the motion significantly easier and helps develop
proper technique for the front lever.
Pull-up to lever
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Push-ups
Start with the rings at about waist height. Perform push-
ups on the rings. As strength increases, lower the rings
until they are just above the floor; then, to make them
more challenging, you can elevate your feet a little. To OK support (left) and Better support (right)
further increase difficulty, lean forward a little
bit while you do the push-ups so that at the
bottom of the push-up your hands are right
next to your hips.
Dips
Perform dips just as you would on the parallel
bars. At first, do whatever it takes to get the
dips done. As your support gets stronger, work
toward doing the dips with the rings turned
out (palms forward) in the proper support
position described above.
L-sit
See issue 42 (February 2006) of the CrossFit
Journal for progressions for an L-sit. The
progressions on parallettes and rings are the
same. The only stipulation on rings is that
the arms and shoulders in the ring support should not
change as you lift into the L-sit. Rings should still be
turned out, and your head and chest up.
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Support swings
While maintaining a good support position, swing lift your toes and pike the hips in the front swing. Swing
forward and backward. At first, it will be very difficult with your whole body straight. This exercise will greatly
to maintain stability. Keep the rings turned out and try stabilize your support and build strength.
to keep your body straight. Resist the temptation to
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Muscle-up
A muscle up is simply a combination of a pull-up and so you can use your legs to assist yourself through the
a dip, with the addition of a nasty little transition. A motion. When you are below the rings in the hang, you
proper false grip and technique are essential to achieving will want to have your legs a little bit in front of you.
the muscle up. For the false grip, place your hands in This will allow you to rotate over the rings through the
the position that they will be in when you reach the transition. Start the pull and roll your shoulders over
support. This means that your palms need to be on top your hands, keeping your hands and elbows close to
of the inside of the rings from the beginning. To learn the your body. Your elbows should travel in curves that are
false grip, place the rings at a bit below shoulder height. parallel with each other; they should not point outward
Open your hand completely and place the ring so it runs at all. Once your shoulders are up over your hands, push
from the crook of your thumb to the opposite heel of up to support. Once you have a sense of the motion,
your hand. Then grasp the ring and lower yourself down try to do it without the leg assist. Think about pulling
to hang from it. Once you have a good sense of the grip aggressively, getting through the transition quickly. As
and can hang with both hands in false grips you can begin your muscle-up develops, you will find yourself able to
working toward the muscle-up. Start with the rings low hop through the transition.
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Kip to support
Start in a straight-body inverted hang. Pike down, and shoulders. Kick your legs up and extend, then
and then quickly kick upward. Once your body has snap forward. There will be a moment when you are
fully extended, sit up and try to catch up to your legs completely off the ground. Try to reach back with your
while pushing down on the rings. As you roll forward, hands and catch yourself in a rear support before your
keep pressure on the rings and finish in a support. The feet hit the ground.
kipping motion can be practiced on a mat. Begin by lying
on your back in a pike with your hands pointed toward
the ceiling. Your weight should be on your upper back
Roger Harrell is a former competitive gymnast with twenty years of experience in the sport. He has
continued to train in the sport well beyond his competitive years. He has run several competitive gymnastics
training programs and currently focuses on coaching adults and bringing the benefits of gymnastics to those
outside the usual community. He is the developer, designer, and webmaster of www.DrillsAndSkills.com.
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