swing practice

Hi this is my swing practice, i was a little bit tired after the conditioning workout that was a little bit challenging for me and a massacre for my team mates (thanks to foundations ;-) ).

i noticed that as shoulder mobility increases with H1 i can move freely through the swing, i do not feel pain in any position an i can always stop the landing where i start the movement!

Tips to improve it are very very appreciated. consider that i'm a beginner on the rings swing, i'm practicing it since 2-3 months.

http://youtu.be/SeRf32isZLk

thanks

Not bad. Need more opening of the shoulders in the back swing. Also eliminate forward and back movement. You should move the rings around you. Not the other way around.

mmm i understand but seems that pushing the rings backward in the front part lets to me to go high in the front, i feel the same activation as the last 2 IM's of handstand! do you catch what i'm meaning to?

do you think i need to maintain the shoulders grip more close?

looking on youtube i can see that some gymnasts , when the belly is facing upward , have the hands pointing backward (supine grip) other are pointing  forward (prone grip), what is the correct position?

It would be better to see a longer set... it's easier to spot flaws that way

If I were you I would get the positions right, at front swing it seems like you flex your ankles, but back swing is much worse, your legs come apart and in my opinion you arch too much through lumbar spine.

alex87 said:

 

looking on youtube i can see that some gymnasts , when the belly is facing upward , have the hands pointing backward (supine grip) other are pointing  forward (prone grip), what is the correct position?

At back swing you should turn the wrists so your palms face the rings frame, at front swing you should turn them the opposite way. But I wouldn't pay attention to that if you don't have a solid basic swing first - body tight and keeping tension on the rings.

Ok thank you, less arch and mire swing in a row.

Alex, you do remember this clip?

Yes but Coach told me that for my level is not necessary turn the ring out so much and also my coach said that.

As you get higher you will turn the rings out more. Coach is right, you don't need to focus as much on that now.  But eventually this will lead to inlocates through the inverted cross position and will also put you in a good position to push into the uprise.  

In your back swing you need to keep a tighter body.  You are killing your swing by bending the legs.  Squeeze your butt!

In the front swing push back on the rings to keep pressure.  If you've ever done a back extension roll on floor think on the same lines as that.  This will help you think about opening the shoulders and getting closer to handstand.  

You are right about the handstand series helping this.  The more you learn about gymnastics the more you realize that almost everything is tied to the handstand.  It really is the benchmark of a good gymnast.

Make sure you are doing plenty of prep for swings and keep the volume low at first.  I made this mistake unfortunately and aggravated an existing injury and created a new one in turn.  

alex87 said:

mmm i understand but seems that pushing the rings backward in the front part lets to me to go high in the front, i feel the same activation as the last 2 IM's of handstand! do you catch what i'm meaning to?

do you think i need to maintain the shoulders grip more close?

looking on youtube i can see that some gymnasts , when the belly is facing upward , have the hands pointing backward (supine grip) other are pointing  forward (prone grip), what is the correct position?

you will need to be somewhat supinated though not as much as in a chin up.  For now think about pointing your thumbs behind you.

Daniel Burnham said:

As you get higher you will turn the rings out more. Coach is right, you don't need to focus as much on that now.  But eventually this will lead to inlocates through the inverted cross position and will also put you in a good position to push into the uprise.  

 

In your back swing you need to keep a tighter body.  You are killing your swing by bending the legs.  Squeeze your butt!

In the front swing push back on the rings to keep pressure.  If you've ever done a back extension roll on floor think on the same lines as that.  This will help you think about opening the shoulders and getting closer to handstand.  

 

You are right about the handstand series helping this.  The more you learn about gymnastics the more you realize that almost everything is tied to the handstand.  It really is the benchmark of a good gymnast.

 

Make sure you are doing plenty of prep for swings and keep the volume low at first.  I made this mistake unfortunately and aggravated an existing injury and created a new one in turn.  

thanks for share your experience, during my 2 hours skills session i have about 20 minutes, for PH, 20 on rings, 20 on pbars and 20 on vault. i don't think is to much.

 I think you should switch to 3 events instead of 4 and do 30 minutes per event instead of 20.

 Maybe not right now but in the future when you are working on more difficult skills.

At this point there is no need to worry about either height or ring position. The first order of business will be to correct the body position.

To this end focus on the front swing and backs swings separately. For the front swing note that your toes are currently far in front of your body. This needs to be corrected. Your goal should be to attempt to touch your toes to the ring straps.

The second item which needs to be addressed immediately is that you are kicking 'down' out of your swings. This is incorrect. You should only kick 'upward' into a swing (regardless of whether this is a front or back swing).

Notice that your swings jerk thru the bottom. This is due to a combination of the two points mentioned above. To correct this begin your swings from a dead hang. Begin very small and very gradually increase the height of your swings. As soon as the swing becomes jerky (this means that one or both of the points discussed are incorrect) immediately stop swinging, return to the dead hang position and begin again.

Yours in Fitness,

Coach Sommer