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Our journey in the acquisition of general ring strength now continues with the 3rd routine in the Basic Ring Strength series. For the first time in the series, this new set contains an introductory press handstand variation. Press handstand variations are an essential element in the successful development of gymnastics strength and the single exercise that I spend the most time developing in my own beginning and intermediate athletes. For this first foray into the world of press handstands, we will confine ourselves to a press to shoulder stand. It is fairly easy to learn, requires only the rings which you already possess and builds a reasonable amount of strength in the process.
It should be noted that the development of press shoulder stands is not reserved to only those capable of performing the second ring strength series; it is also an effective strength training element all on its own.
PRESS SHOULDER STAND PROGRESSIONS:
1) Correct support position - As detailed in the previous ring strength series 1 & 2 essays, a correct support position requires that the torso is upright with the elbows completely straight and the hands turned at least somewhat forward. If you are not yet capable of correctly performing a support position on the Xtreme Rings, you should defer your work on press shoulderstands.
2) Standing shoulder placement - Lower your Xtreme Rings until they are approximately hip high. Now holding the rings firmly, bend forward and place your shoulders on top of your hands. You will notice that your shoulders will not be directly on top of your hands, but are actually slightly in front of them. Also, do not allow the hands to flare out to the sides, keep the rings pulled strongly inward. Experiment placing more and more of your weight upon your hands and finding the position where you feel the most stable.
3) Partial jumps to shoulder stand - Once you are comfortable with your basic bent arm support position, it is time to get inverted. First however, make sure that your area is clear of all obstructions and that the surface you are working above is suitably padded (carpet, grass etc.).
Keeping the Xtreme Rings down low, assume your bent arm support position. Now perform a small jump upward and then land. Do not yet attempt to straighten your body, but remain somewhat tucked. Note that at this time you are not yet attempting to go all the way to shoulder stand, but are merely seeking to become comfortable and secure while partially inverted. When you are capable of jumping up into a partial shoulderstand and landing smoothly without undue stress, you are ready to proceed onto the next progression.
4) Jumping into shoulder stand - We are now ready to attempt a full shoulder stand. To accomplish this, simply jump higher until you reach a fully inverted position. This will be difficult to judge at first, however straddling your legs will allow the straps to stop you at the top of the movement. If you miss your feet on the straps, simply roll forward as you learned in the Basic Ring Strength 2 series. DO NOT release the rings during your roll :roll:.
In addition, pressing the elbows outward into the straps during the shoulder stand will make the balance substantially easier. The elbows pressing outward combined with the legs upon the straps helps to make a very stable position. Hold the shoulderstand for your desired length of time and then lower back down to the ground. As you become more confident and proficient, you may experiment with pressing the legs and elbows less and less into the straps until you are finally capable of performing a true shoulderstand independent of the straps.
5) Pressing from a support - Once you are reasonably proficient at jumping to a shoulder stand, it is time to begin actually working the press to shoulder stand. From a straight arm support position, begin by lowering your shoulders down to the bent arm support while simultaneously pulling your hips up over your head; all the while remaining in a tuck. Continue pulling your hips upward until you are completely inverted. Hold the shoulder stand and then return once more to the straight arm position by reversing your motion.
As by this time you are probably already quite comfortable with the effort required of the shoulder girdle during shoulderstands, you will feel this new variation most strongly in your mid and lower back.
6) Pressing from an L - For this final step in the progression, you will now begin the press shoulderstand from an L-sit. Once you are capable of performing several tucked presses in a row, you may experiment will progressing onward to pressing in a straddle, then pike and finally a straight body position.
Yours in Fitness,
Coach Sommer
The Xtreme Rings which have been responsible for building a great deal of this athlete's strength are available here.
). Coach also pointed in order to maximize the routine to add reps, for example i do the routine adding 3 l-sit to shoulderstand on a row before going to inverted hang) it can be done with every part (3 back levers, or muscle ups, or rolls). I also added at first a kip to support inestead of muscle up, and sometimes i add the muscle ups after the shoulder stand instead of going to support just do a forward roll and you are in the muscle up start position. You can also add at muscle up the first part of galimores (just adding a front lever to the muscle up. You can also add l-sit to tuck planche after the l-sit. Think of every move you can do on the rings and insert it on the routine.
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