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    Christopher Sommer - Basic Ring Strength Development

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    jvincent6657
    This document provides guidance on basic ring strength development and exercises. It recommends starting with static support holds on rings with straight arms and hands turned out at 45 degrees. For beginners, it suggests focusing on support holds, front levers, and back levers before progressing to more advanced exercises like dips, muscle ups, handstand pushups, and reverse muscle ups. Proper form is emphasized on all exercises to maximize strength gains.

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    Christopher Sommer - Basic Ring Strength Development

    Uploaded by

    jvincent6657
    3K views1 page
    This document provides guidance on basic ring strength development and exercises. It recommends starting with static support holds on rings with straight arms and hands turned out at 45 degrees. For beginners, it suggests focusing on support holds, front levers, and back levers before progressing to more advanced exercises like dips, muscle ups, handstand pushups, and reverse muscle ups. Proper form is emphasized on all exercises to maximize strength gains.

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    This document provides guidance on basic ring strength development and exercises. It recommends starting with static support holds on rings with straight arms and hands turned out at 45 degrees. For beginners, it suggests focusing on support holds, front levers, and back levers before progressing to more advanced exercises like dips, muscle ups, handstand pushups, and reverse muscle ups. Proper form is emphasized on all exercises to maximize strength gains.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    3K views1 page

    Christopher Sommer - Basic Ring Strength Development

    Uploaded by

    jvincent6657
    This document provides guidance on basic ring strength development and exercises. It recommends starting with static support holds on rings with straight arms and hands turned out at 45 degrees. For beginners, it suggests focusing on support holds, front levers, and back levers before progressing to more advanced exercises like dips, muscle ups, handstand pushups, and reverse muscle ups. Proper form is emphasized on all exercises to maximize strength gains.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 1

    Basic Ring Strength Development

    Below are several areas of interest which I feel will help you to more effective
    ly train on the rings.
    As one forum member mentioned, "I know stabilizer muscles blah blah blah", havin
    g heard it before however does not make it less true. The rings will move anywhe
    re & anytime within 360 degrees. And the direction they will move will always be
    toward your weakest area.
    For those experiencing trouble with dips (in this category I would place anyone
    who cannot perform a dip and turn the hands out as described below), I would bac
    k up and first work on static support holds or at least be sure to work on them
    concurrently. Unless you can come close to achieving a correct static hold, you
    are pretty much spinning your wheels working on the harder variations.
    Basically a support hold is simply holding yourself up on the rings with straigh
    t arms. Eventually, to perform these in the most productive manner, they should
    be done with elbows straight (almost straight is still bent) and the hands turne
    d out to 45 degrees. To visualize this, simply put your hands overhead in a chin
    up grip and, keeping that grip position, lower your hands to your side and then
    let them turn in slightly.
    For beginning ring strength development I would focus on support holds, front le
    vers, and back levers. Once reasonable proficiency is achieved in support holds,
    then add dips which in turn progress to muscle ups which progress to handstand
    pushups which progress to reverse muscle ups (basically a bodyweight curl follow
    ed by a handstand pushup).
    Regarding form, a perfect muscle up should have no movement forward or backward
    of the upper body, simply a pulling & straightening of the arms. To make a muscl
    e up harder (outside of adding weight), you can adjust the arm position used dur
    ing the pull/push. Easiest is pulling the hands into the center of the chest, me
    dium is keeping the hands in front of the shoulder, hardest is keeping the hands
    wide outside of the shoulder and not using a false grip.
    By the way, the record for muscle ups in our gym is 13 (they actually did 15-17,
    but only perfect repetitions were counted), and that is with no swinging, pulli
    ng up with no piking of the hips and no leaning forward of the chest, and finish
    ing with elbows locked and rings turned out at the top for the repetition to cou
    nt. This was just for fun one day. Outside of a few specific conditioning sequen
    ces designed to build event specific strength-endurance, I generally focus on po
    wer development. Usually we only do 3-5 reps and add weight where appropriate.
    Be sure to also include the basic bodyweight conditioning exercises mentioned in
    my article. These will develop the shoulder girdle and core strength that will
    allow you to progress to harder ring strength variations later.
    This short discussion is by no means comprehensive. I will go into extensive det
    ail on ring strength development in the second of my upcoming books. Exercises,
    progressions, workout structure, equipment needed (including some specialized eq
    uipment that I have developed for my athletes) will all be discussed.
    FYI, the cross is much closer in nature to a pullup than a dip. The lats, should
    er girdle and biceps work extremely hard during a cross. The pecs are also worki
    ng, but I feel they are secondary to the lats. The cross is essentially a combin
    ation of a straight arm dip with a straight arm pullup. Some world class gymnast
    s are actually able to pull up into a cross from a dead hang with straight arms.
    Some can also hold a cross with substantial weight hanging on their feet (one o
    f my old college teammates could hold a cross with an extra 60lbs, while Brad Jo
    hnson mentions that Jasper Benincasa could hold a cross with 90lbs. extra weight
    !)
    Yours in Fitness, Coach Sommer

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