Learning ring basics

31/05/2013

One of my sets of adv. tuck FL. Still some work to do straightening out my back- I did around 7 sets, each trying not to break the form. I'm definitely starting to feel the technique of pushing down with the shoulders- from looking back, I can see my arm angle has increased (from almost vertical to a bit of an angle).

Another question: How should i compare my ring work to work in the gym? For example, from the FL video, i have afterwards also tried some 1 leg extension attempts, but the body shape breaks (meaning I am not ready for this variation). However on a straight bar I have been able to do one leg extension sets. What level should I be at on a straight bar if i can hold the adv. tuck FL? If I can hold a 1 leg out on rings -> SFL on bar? and SFL on rings -> FL on straight bar?

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Hi all,

After recently deciding that I was attempting advanced moves too early for my current ring strength and technique, I have decided to work up from the bottom (as I probably should of done before). I am working on ring support holds, pushups, pullups and will start attempting BL/FL work again after some elbow pains during some SBL work.

Above is some footage of my recent workout. How useful is the first exercise? I sort of made it up as it makes the ROM bigger for handstand pushups as they are getting easier (need bigger ROM to really work the shoulders harder).

How is my false grip on the muscle up work- and does it looks I am performing the muscle up assisted work properly?

Any critique would be much appreciated. I am struggling with some wrist injury that has been occuring for months (outside of wrist) and I am not sure exactly what is causing it. Was wondering if anyone has similar issues; the pain occurs when I put pressure on it at any point in a curling sort of sense (wrist curls would be a perfect example of what would cause me the most displeasure in my wrist).

Many thanks!

simontrains said:

I am struggling with some wrist injury that has been occuring for months (outside of wrist) and I am not sure exactly what is causing it. Was wondering if anyone has similar issues; the pain occurs when I put pressure on it at any point in a curling sort of sense (wrist curls would be a perfect example of what would cause me the most displeasure in my wrist).

That doesn't sound good. The wrist is a delicate joint. If I were you, I would stop working false grip and other wrist-straining exercises for a while. If you feel discomfort when curling it inward ( like in a false grip), training false grip is not such a good idea. I would recommend taking it easy for a few weeks. an injury may hurt your training much more than the time it takes for your wrist to get better. Good luck!

 No idea about the wrists. I guess you work on wrist flexion in either direction, rice bucket, wrist curls or rotations or the wrist series.

 As for the HS to planche pushup drill, it's alright. You could just elevate your HS to make it harder.

This wrist issue is symptomatic of attempting ring strength before you have laid a sufficient foundation of strength to do so.  

For example, it is my personal opinion that if you are not strong enough to climb the rope without legs, you are not strong enough to focus on muscle ups.

Yours in Fitness,

Coach Sommer

Something that a lot of people don't think about is that you do need a certain amount of muscle on your hand in order to comfortably do quite a lot of things on gymnastic equipment, from parallel bars to rings.

Rope climbs build that, and they also build up a huge amount of strength in the tissues crossing the wrist. Combine that with the H1 wrist preparation stretches and exercises, and you have the perfect recipe for avoiding wrist issues.

We all want to do cool things as soon as we can, but we are always better off following an established protocol instead of fumbling around on our own. I think you'll do much better, all around, if you get on the F1 and H1 programs.

Thanks for all the replies. I may take a couple of weeks off to try and let my wrist heal- originally my wrist hurt because i slept awkwardly on it and it's been awkwardly painful for a while now. I think it was a sprain but as i've kept working out it hasn't gotten much better (or worse). I have tried icing it to no avail, and originally took a couple of weeks off the gym. A doctor also prescribed me some anti inflammatory tablets but they did not help. Would you just recommend rest? As frustrating it is, I guess in the long run it would be better to let my wrist heal properly.

I used to do lots of wrist stetching and can almost do wrist pushups. It is bending the other way that hurts so I have not been able to stretch it (stretching through isn't good, right?)

simontrains said:

Thanks for all the replies. I may take a couple of weeks off to try and let my wrist heal- originally my wrist hurt because i slept awkwardly on it and it's been awkwardly painful for a while now. I think it was a sprain but as i've kept working out it hasn't gotten much better (or worse). I have tried icing it to no avail, and originally took a couple of weeks off the gym. A doctor also prescribed me some anti inflammatory tablets but they did not help. Would you just recommend rest? As frustrating it is, I guess in the long run it would be better to let my wrist heal properly.

 

I used to do lots of wrist stetching and can almost do wrist pushups. It is bending the other way that hurts so I have not been able to stretch it (stretching through isn't good, right?)

Maybe you could try having your wrist further investigated - XRay and MRI scan? A sports physiotherapist may be able to help too.

Stretching through pain is not a good idea.

I'm not making a recommendation one way or the other myself, but I personally noticed that graston AKA Gua Sha type scraping effectively fixed a lot of this kind of issue for me.

I will recommend going to someone certified in the technique if you want to try it, but if you choose self-therapy always remember this: Going a little too lightly is better than going a little too harshly. The first will just give you slower results, and the second could end up hurting you.

Getting tissue scans is a good idea, you want to know if there's a cyst or something else inside your wrist. You can always try a few sessions of the Graston therapy first, but if stuff like that or ART or fascial manipulation doesn't make a dent in your pain you should get images taken.

Uploaded a set of adv. tuck FL and question at the top. Critique/answer would be much appreciated