ring swing

HI to everyone, my question is very specific for the rings swings.

At my gym was told to me that as i'm moving the body backward i have to externally rotate the arms so that the palms are facing sideward.

So the question is, i need to be able to inlocate/dislocate my shoulders from inverted hang relaxed position before approach the basic ring swings?

 

thanks

No, a hanging inlocate is not necessary.

And at your level the degree of external rotation during the backswing is only moderate.

Yours in Fitness,

Coach Sommer

Thanks Coach for the answer, i have to correct, i written "inverted hang" but i was meaning to normal hang position as the beginning of a pullup.

Just for my curiosity do you think there are some rigid pre reqs before to start the journey on ring swings? i'm pretty curious about that, just to make a comparison between my coach's approach and your.

Yes more detailed progressions to ring swings, prereqs etc would be greatly appreciated.  I think I've read everything I can find (including Coach's prior post on swings) and watched all the Youtube videos that exist!

Use the search function. We've gone over ring swing here a lot.

Alex,

 

Here is an introductory essay I wrote on ring swings a few years ago:

 

https://www.gymnasticbodies.com/forum/topic/5177-ring-swings/#entry50529

 

Yours in Fitness,

Coach Sommer

Thanks for the reply!!!

mm 3 years ago. now i can really understand what are the cue points of the swing, and probably only now i have the instruments to approach them.

Also lee woolls has done a tutorial video.

I will add one additional comment:

Make sure your rings are even. Your shoulders are not nearly as forgiving as the younger guys who have been swinging for a while. I learned this the hard way. Approach ring swings slowly and carefully. I found then to be pretty rough on the shoulders especially with a pre existing injury.

Daniel Burnham said:

I will add one additional comment:

Make sure your rings are even. Your shoulders are not nearly as forgiving as the younger guys who have been swinging for a while. I learned this the hard way. Approach ring swings slowly and carefully. I found then to be pretty rough on the shoulders especially with a pre existing injury.

I couldn't agree more! Be careful! As Coach writes i point 1, start with the smallest swings possible! Build up strenght and flexibility over a long time. I got carried away with these and payed my dues even though Coach had written as point 1.

I will also mention what Coach told Razz at the Mallorcan seminar a few years back. "If you train Iron Cross, Maltese etc for a block of time, I want you to do prehab work for at least twice amount of that time" It is easy to forget when everything is going well and you are feeling strong. But there is NOTHING worse than being injured. Think about that when you standing there doing (boring) rotator cuff work.

Mats Trane said:

 But there is NOTHING worse than being injured. Think about that when you standing there doing (boring) rotator cuff work.

Very true!  Being injured is the worst! In my case I had a previous injury that contributed,  but I can tell you that sitting in a sling is absolutely no fun.  If anyone is impatient now, think of how bad it would be to have to take a break for a few months.

Daniel Burnham said:

If anyone is impatient now, think of how bad it would be to have to take a break for a few months.

I am just now coming off an involuntary 6-month break from ring strength. It was pretty much the worst thing in the world. 

I got a minor strain in my left brachialis ten days ago, when I went back to the climbing gym. Was foolish enough to do a few laps of rope ladder climbs with slow negatives, and of course my elbows got waaaay too sore. So now I am fighting the urge to do pullups, I want my elbow to be 100 percent before going back to doing them.

 

My intellect says: "Stay off the pullups for another week or two, and you'll be as good as new", while the grunt-brain says "Yeah whatever, can we just do some pullups now?"

 

Thanks for reminding me not to listen to grunt-brain.