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igalk474

Ring Swings Technique Improvment And Ring Training Progress

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Joshua Naterman

Show us some monthly video updates of the inlocate and your swings! That'll probably be your best way to get feedback that you can use here.

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igalk474

ok, thanks!

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igalk474

i did a new video of my training, also the thing with the latex bands:

did it a little too fast,

my dislocate got a lot better and easier

going to practice more on swings

about the latex band exercise, there are couple variations:

holds a specific angle, full range butterflies, only the hard range butterflies, olympic/azarian cross,balandin pull to support

also you can use the same concept of using a latex band , for inverted cross

thanks

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igalk474

i did a new video while training on my swings:

n7rsCKQq3gg

can you tell me what am i doing wrong , and how can i improve it?

thanks!

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Blairbob

Improved.

There is not enough tension on the rings. You are allowing your arms to bend by trying to pull on the rings rather than push.

You do not need to turn the rings in as much on the front swing. You are also bending your arms as you do so.

Your head position is way too out. Neutral or tucked chin in.

See this thread:

http://gymnasticbodies.com/forum/viewtopic.php?f=6&t=5836

And this video

L-nt4nvvGE0

Not very important but you need to learn how to start on the rings from a perfectly straight position, not arched with the head out. I teach this first from an L hang and then and then from inverted hang drop to swing and then from a basket position (inverted pike kick out sometimes called a cast).

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igalk474

thanks!

i will work on it, and fix it

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ELITELIFTER
i did a new video while training on my swings:

n7rsCKQq3gg

can you tell me what am i doing wrong , and how can i improve it?

thanks!

Hey igalk,

You're obviously quite strong and probably already have the strength to preform at a much might level on rings, what you lack in my opinion is shoulder flexibility and poor timing with dynamic movements. In general you really need to slow down and gain control in L-sit to control yourself while transitioning to other strength elements and press to handstands.

On your back swing for example; it seems as though you keep the rings to close together at the peak of your back swing which causes you to over hyper extend your back (like a bridge position) to the point that you kill a lot of potential height. try to lift your hips with your feet while pulling the rings apart at the peak of your back swing. something I also really found helped was trying to back swing into a back lever position, then dislocate into a front swing to inverted hang and repeat.

l would also recommend practicing HS and L-sit press to HS on P-bars or parelettes as you are not even close to full extension with your ring HS and seem to rely on the straps resting on your forearms for balance while never really gaining any stability from a solid 2 second L-sit. Perhaps you could make a video of some floor work or P-bar work?

Cheers!

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igalk474

thanks!

i'll work on it

this really helps

my L sit got pretty good now,

also my handstand, i improved a lot on it on those couple of months,

i can now hold it without using the straps for 8-10 seconds, totally locked & stretched, legs pointed & togheter,balanced,

it's getting solid now, working a little on lowering from handstand to inverted cross,

getting comfortable with it, still feels a lot easier then doing a maltese,

also my straddle planche getting pretty solid and locked, working on pressing from it to handstand,

also training on doing van gelders(from maltese to back lever to planche) on the cross trainer/pully machine:

something similar to this machine:

http://super-human-strength.blogspot.co ... rison.html

but you are right ,shoulder flexibility and poor timing with dynamic movements,

and especially doing swings are what i'm having the most difficult time with, i just can't seem to understand the movment,

static holds are reletivly easy for me compared to the dynamic strenght movments,

so this is why i'm focusing right now on shoulder flexibility and dynamic strength,

till i can get past my sticking point at doing swings

i'll post some videos on my progress soon , thanks

i used to train twice a week,

now i moved to training 5 consecutive days a week , 2 hours each session,

most of this time i train on the rings (in this order): warmup & flexibility, swings, other skills, strength and conditioning

on breaks while resting:

mushroom: circles, circles like philip ude with the hand stretched up, circles with spindle, flairs, russians

p-bars: swings to handstand holds , v-sit

trampoline: training on front salto stretched, back salto stretched, back salto with twist, double back salto tucked

anyway trying to gain more control and balance while on the air, for becoming more comfortable with the dismount from the rings,

then i return to the rings

also on the rings i'm working on doing back salto tucked with half a twist dismount

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igalk474

i shot an awesome video that summerizes this whole year of training,

be sure to watch, it's a lot of fun:

i'll post some progress on the swings next month

thanks!

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igalk474

i have a question about the swings,

on the bottom part of the swings, should i use the shock absorption system / springs

to get me up?

is this what you ment when you said there is not enough pressure on the rings?

what is the best way to get more height at the swing?

i now extent better and my shoulder flexibility improved , but i still can't get up from swings to handstand

what should i do?

thanks!

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igalk474

i figured out what's the problem with my swings , and how to do it right:

swings.png

1) shoulder flexibility & arm positions:

my arms should be behind the head, like in the pictures,

this is the most counter-intuative part for me with the swing

also the hang position should be like this

and i need to work on my shoulder flexibility

a great way i found for flexibility is to use stall bars like this:

stall_bars_pilates.jpg

put the hands on the bars, at shoulder height, on the same bar, have a some distance between them,

lower your back so it's 90 degrees, like in l sit, and you head is tucked in, stay in the position untill it's comfortable,

then , get your back up, get your hands a little closer, a lower you back again and to the same thing, over and over, untill you can get them pretty close, like in a handstand

you should feel very comfortable in this position before you do it in the swings

2) head position:

i shouldn't look up all the time, it should be neutral with the chin tucked in, but not too much because it will make you do a dislocate

3) kicks:

i should only kick on the front of the swing and when i swing backward i should keep the hollow form and not kick

4) opening of the arms:

i should open the arms a lot more , almost like an inverted cross,

while keeping them behind the head, like this,

swings2.png

5) press to handstand timing,

only after 75% of the swing is completed, then you should press to handstand and get your arms closer

6) kick/swing angle:

should be more upward then front/back

7) always keeping pressure on the rings

i tend to forget it in the middle of doing swings

8 ) legs straight, togheter , and pointed

waistes lesss energy

9) not bending anything:

everything should be extended

anyway,

i will work on it, and post improvments in couple of months

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igalk474

still working on the swings, and doing a lot of shoulder flexibility

this will take some time

meanwhile i have a new video of me with friends training:

this is the order of the skills i'm working on, these are my priorities:

Swings

Dislocate

Inlocate

Kip

chechi

Honma

handstand

iron cross

L cross

straddle planche

planche

yamawaki

jonasson

giants

inverted cross

will work later, after i've got all the rest:

azarian

maltese

jovtchev

double salto bwd tucked

double salto bwd piked

double salto bwd stretched

victorian/rodrigues

van gelder 1

van gelder 2

balandin 1

balandin 2

at the end, after 10 year,

this is what i want to do:

http://imageshack.us/photo/my-images/5/ ... final.jpg/

* = 2 sec hold

(A) slow inlocate from hang

(D) kip to maltese*

(E) van gelder (from maltese to planche*)

(D) press to inverted cross*

(D) uprise bwd to jonasson

(B+C) to honma to inverted cross*

(E) jovtchev (to maltese*)

(F) rodrigues*, lower to hang

(E) balandin 2 (to inverted cross*)

(D) lower from inverted cross through maltese than through iron cross to azarian to iron cross* (like csollany)

(A) lower slowly through cross to slow inlocate from hang (like chen yibing)

© kip and uprise bwd to planche*

(B) uprise fwd to chechi

© uprise bwd to handstand*

© double salto bwd stretched

right now , i'm working mainly on the swings

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DennisGoossens

That's a lot you will have to learn in 10y, best of luck!

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igalk474

thanks!

i wish you best luck too!

my training is pretty intense , and i train every day,

and with this routine in mind , my training will never be boring,

as in every training session i try to push my self to the limits

the swings are getting better, still will take some time,

i found out something that helped me improve it a lot,

i'll write on it more, when i'll test it for some time and see that it working consistently,

also working on shoulder flexibility

planche is getting more straight and locked, with better angle

handstand getting more straight and still

i'm still learning russians on the mushrooms

kip is getting better, the trick here is timing

also back kip to support/L sit

training a lot on this: pulling straight from hang through front lever to inverted hang, than doing kip to iron cross and than pull to support, do L sit, press to handstand and fall back to the mat , and starting over

also now i'm starting to train on this:

from support swing to front flip to support/cross

from handstand lower to planche then lower to backlever

reverse muscleup to support / L sit

reverse muscleup to handstand

and making sure i have all A skills down:

uprise fwd to support

nakayama swing - kick on front of the swing (not the nakayama- back lever to cross)

uprise bwd to support

back kip to support

fwd swing in support to swing bwd in hang

from support swing bwd to handstand

from support felge bwd piked to support

salto fwd piked or streched

uprise bwd and salto bwd

salto bwd piked or stretched

the first half of the training(hour each day) is dedicated for swings and kip

than the rest of the training is all the other skills , and conditioning for strenght

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DennisGoossens

Ok,

Take your time to learn everything correctly, don't rush anything, like when learning cross, first put it perfectly horizontal before you try to kip or backuprise or nakayama/azarian. Basic is the key.

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igalk474

thanks,

i'll do that

also, i do a lot of support holds -> lowering to cross -> pulling back to support (i think it's called butterflies),

(now i do it without the cross helper attachment),

this widen the range that my arms go while in cross, more and more , so it's get better every training session

thanks

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igalk474

I now tested it ,

in addition to the list I did before about the swings

here are more couple of tips that helped me improve the swing:

on the back of the swings , squeeze the butt so that the legs won't hyper-extend

on the peak of the back swing try to push the upper half part of the back, upward,

somthing like a fast forward shrugg of the shoulder to gain a little more height

when doing swings train on doing inlocate/dislocate into dismount at the peak of it,

like, you swing into dismount while doing inlocate/dislocate

this really helped me do a really good form dislocate

this was a breaktrue for me today, i found it out by mistake, but it's really good

I'll post my new progress with it

in a new topic in the digital coaching forum here, this topic is too old, i'll do one only about swings,

need to shot my new dislocate and swings

i couldn't train on the swings too much because i lost my ring grips, but i got new ones,

and i'm getting back into training and prefecting my swings

meanwhile, I did another movie of the training ,

this is an awesome video, with great music, some of my friend traning there too,

and me on more apperatur then just rings,

here:

fAgUZ6GH_Rk

my new swings are not there on this movie, but it will be on the new topic

if you have any tips that will help me improve from what in the video, post it please

thanks!

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Blairbob

On your PB swing, work to get more extension and height in the front swing.

I think maybe you have tight shoulders.

Your swing on SR is coming along but there is still too much slack in the swing itself. More pull back on the rings in the front swing.

opening of the arms:

i should open the arms a lot more , almost like an inverted cross,

while keeping them behind the head, like this,

Yes, BUT ONLY after pushing the rings as forward as possible. Push rings forwards, then open out.

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igalk474

thanks!

the SR swing on the movie is not the latest, it got a little better, i'll post it soon

what should i do about tight shoulders?

what i'm currently doing are those excersices:

the stall bar excersise i talked about on the list

also more excersie on the stall bar, i'm standing with the bars behind me,

then i put the right hand at shoulder height on the vertical part of the stall bar, the part that holds the bards,

and stretch it with leaning and turning the body away,

then i do the same with the hand below shoulder height,

and again with the hand above shoulder height,

and then i do the same with the left hand

holding the rings, putting the legs a little behind on the mat, and leanning forward, like the position of the back of the swing

skin the cat holds and stretches it, with holding it with legs in the air, and with legs forward on the mat

holding the rings, relaxing the back, then starting to lean in circle to stretch the shoulders to every direction

so i do like , 5 to the right then 5 to the left...

holding a stick and passing it above the head with the hands to the back, and then return it back to the front ,

move the hands closer togheter on the stick every couple of passes

do you know more excersices that can improve shoulder flexibility?

thanks!

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Blairbob

Look up Slizzardman's youtube. He should have a video on there with some more specifilc shoulder stretches.

MobilityWOD should have a lot of material as well. A lot of them tend to repeat itself but it still has lots of good stuff.

Stall bar bridges, doing cat stretch while holding the stall bars around hip height. Doing a German Hang stretch on them.

You can also roll out where your pectoral attaches to your shoulder with a small ball or just dig in there with your thumb.

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igalk474

ok,

about the excercise for stiff shoulders, with the stick that you pass above the head to the back and return to the front,

it's can be done with a stick, but also with a towel

i think it's probably the most effective drill for flexibility for swings

the test if you are flexible enough in the shoulders, from what i heard,

is that with your hands up at shoulder width and stretched as most as you can to the back,

if someone reletivly big, can put his arm between your hands and you head, then it's flexible enough for swings,

but this position should be easy and comfortable to do and you can get to it without too much effort,

as if you can do more than that, you should be strong and comfortable in that range

also , about the dislocate -> dismount drill that i talked about,

as a progression, it can be done with legs bent and head little below the rings , at first,

but after that, you should stretch the legs togheter , and push yourself up,

so that your head is at the same heigth of the rings, like a momentary inverted cross,

and then you can remove the dismount and do a dislocate , descend from it , and continue swinging,

then do the same progression for inlocate

then work on swinging, and incorporate inlocate and dislocate into it,

and the swings will get higher and better, with the increased ability of the shoulder elastisity

to handle the shock at the bottom, and also you will gain more confidence in your swings

do the drill with the stick for 10 minutes before the swinging session, and again after it for 5 minutes, rest , and try again

this is the new topic:

viewtopic.php?f=6&t=8249

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seiyafan

which muscles should you engage for doing an inverted cross? I have seen many tutorials on iron cross, planche and maltese on the internet but I can't find a single on inverted cross.

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igalk474

mostly biceps shoulders neck upper chest

you should do it on floor with wall behind you

,then do it without the help of the wall ,

then you can train on it on the rings

by putting the legs on the cable with them doing splits

so that the cables won't support you too much

also you can train on it with a spot , 5050 or educano

latex bands

this will give you a feel for it

but train on inverted cross only after you know

iron cross , handstand, planche, back/front lever ,support ,L sit,muscle up , swings

the joints need preperation for it first

so do it progressively without starting with the end

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Brian Li
mostly biceps shoulders neck upper chest

you should do it on floor with wall behind you

,then do it without the help of the wall ,

then you can train on it on the rings

by putting the legs on the cable with them doing splits

so that the cables won't support you too much

also you can train on it with a spot , 5050 or educano

latex bands

this will give you a feel for it

but train on inverted cross only after you know

iron cross , handstand, planche, back/front lever ,support ,muscle up , swings

the joints need preperation for it first

so do it progressively without starting with the end

Are you supposed to sort of arch your upper back/thorax when you do inverted cross or are you supposed to have a completely straight body? Also, does it take noticeably less strength to do an inverted cross or about the same strength compared to a maltese?

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