A few drills I've compiled to improve positions in the ring swing and kip for better Ring muscle ups

[claxthekeen]

Hollow and Arch... it must be two words i say every week in every CF Gymnastics class. These two positions are everywhere and once mastered can unlock your CFG movements massively.

In this weeks class we worked on these positions both statically and dynamically, finding the positions and then adding momentum... including the explosive hip pop that we need to get up and over the rings for a RMU.

I will post the full warmup, skill progressions and workout (with scales) below,

You can watch this weeks video here

which is a step by step progression of each skill piece and position posted below with a little more detail and visual aid.

Workout

Warmup:

10x PVC Pass Throughs

10x Pushup To Downdog

10x Hollow Rocks / Hold

10x Arch Rocks / Hold

x2-3 Rounds

Focusing on warming and opening the shoulders and feeling the hollow and arch positions to be used later on. Use this first part to understand any discrepancies (core strength / tightness through shoulders or thoracic etc)

Skill Pieces:

Floor kip | Low Ring Transition Kip | Ring Swings | Hips To Ring

Utilise these skill pieces to practice finding position and using a big hip drive. Again understand where you're at with each position.

Are you struggling to fire the hips ( not confident or naturally not an explosive athlete?) Are you lacking a little upper body pull / press strength perhaps in the lats / straight arm strength to pull then press up and over the rings. Could your false grip use a little work?

In the second half of the skill pieces how are your positions? Feet should be pinned together and toes pointed, remaining that way throughout the hollow and arch during the kip. Try not to break from these positions as you move through.

Most common error this week in class was not keeping tension in the arch to create a snappy hollow and then pull for the transition up and over the rings. As demonstrated in the video.

From here you have two choices for your workout:

A)

15x Ring Muscle Ups

Rest 2 Min

10x Ring Muscle ups

Rest 2 Min

5 x Ring Muscle Ups

Or

Scale to:

15 Ring Swings + 15 Russian Pushups / Pushup

Rest 2 min

10 Ring Swings + 10 Russian Pushups / Pushup

Rest 2 min

5 Ring Swings + 5 Russian Pushups / Pushup

The choice isn't too difficult, can you do 30 RMUs in a fairly short time? If not, scale and get a solid workout in on some great positions and help build some strength too!



B)

Ring Pushups x10

Top of Ring hold 10 Sec

Ring Pushups x10

Bottom of rings hold 10 sec

x3

Lastly some strength work to increase pressing and positional strength on the rings if you're feeling like you've a little more in you!

This was a great class to coach and really help people understand where they're going wrong and what they need to work on in their RMUs.

Hope some of this information helps and gives you something to have a go at!

Video link for full details of class

 

[bajadave]

@claxthekeen Really like the content and the drills! Will try these out this week - Subbed!

 

[claxthekeen]

@bajadave Thank you, hope they come in handy let me know how you get on!

 

[asliprem]

@claxthekeen Hey I was going through some muscle ups drills and found interesting the bit about lack of confidence in the hips extension rather then lack of explosiveness.
How would you suggest improving that confidence of moving your hips toward the bar or through the rings?
Also thanks for your video, love the content

 

[claxthekeen]

@asliprem If it’s just confidence then simply getting comfortable with the movement. Just practicing and doing it more. The floor drill is nice because it allows you to feel a little safer to give it your all and not have a big consequence. You could also try using a band on the rings that you sit on so it gives you some extra help getting the hips high and feeling that but you will always be in the band so will feel comfortable throughout. Also getting comfortable with big ring swings so that getting your hips to the ring is just a small pop of the hips and press of the arms, hope that helps!