Muscle up or kip on rings

[x3none]

Hello there. Let's begin with that i am from Estonia and study physiotherapy in the local university.

Recently found out that such a good forum like this exists in the Internet and so i would like to ask for some help. The thing is, that i have compulsory subject such as basic course of gymnastics. In school i havent been taught gymnastics(now i think that it would have been useful) and because of that i am experiencing some problems in learning some basic elements. The exam of this subject will be in the style of a competition(4 events: floor, horizontal bar, parallel bars and jump over the vaulting horse). With these i do not have any serious problems, but in addition to the exam i should show to our coach that i can do some certain elements, some of which the exam does not include. Such of these is: either doing a muscle up on rings or just doing the kip. Yes, we have learned these elements already, but majority of our group just lack strength or technique to do a muscle up and basically do not understand how to kip on rings(we have the kip on horizontal bar and parallel bars as compulsory). After searching over the internet i found out that it is all about the false grip on rings. Well, i have tried to get it but the problem is that my palms just slide out of that grip and so i have no chance of trying to do a muscle up. I cant even do the false grip pull ups because my hands just arent properly fixed on the rings. So i have a choice between kip and muscle up. I tried doing the kip too and the best result was that i got up with my hands bent and basically couldnt straighten them(no false grip and 90 degree angle in my wrists, but i can do dips on rings). Please help me with that question as not showing one of these elements to the coach will lower my corse mark and by learning two of these getting-ups i could independently start learning other strength-developing exercises on rings.

[Joseff Lea]

Hi x3none, I'm also trying to get a muscle up at the minute and as such might not be the best person to advise but I have an ok false grip at the moment, things I found that really helped achieve it were:

1. Getting a really good basic grip by really squeezing the rings whilst in a deadhang

2. Practicing inverted rows with a false grip (making sure to fully extend the arms at the bottom of the movement)

3. Doing the wrist series 3 times a week.

After a couple of weeks of doing these I was able to hold a pretty poor false grip deadhang and I found that my hands would still slip down to a normal grip. I've found that the best way to prevent this is to really push forwards and down with the palms, really hurts the forearms at first. Now after a couple of weeks of this I can hold a false grip deadhang for a minute easily.

Since I was able to hold a false grip for a while I've started using the false grip with as many exercises as possible and it's coming better and better each workout. Hope that helps

[Blairbob]

Well, MU is a helluva lot easier than a kip on rings.

Think of the kip on rings like a drop kip on Parallel Bars or High Bar.

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R-cAR2i2TnU Here is a series of them. The first one isn't very good and they get worse but you get the idea.

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However, for the ring kip, you need to stop your legs from dropping. Think kick to just forward off vertical of the rings and sit up and push like hell.

You can kip from a false grip but it's not really a true ring kip. It's basically a cheap trick and muscling it out.

I am of the opinion that until you can MuscleUp on rings, you have no need to be working a ring kip. And generally I won't teach one until after a drop kip on a single rail or parallel bars.

[x3none]

Well i am not really sure that i could do the REAL ring kip u are talking about, all of these guys in our group are muscling themselves up. My problem is that theoretically i COULD muscle my self up out of the kip but i just cant get the false grip while doing a kip

[Blairbob]

It's problematic. I found I had a struggle staying in a basket position (inverted pike) with a false grip. I'm sure if I worked it more, I could get it more comfortable as I know other people who competed a kip out of false grip in basket to get the element in NAIGC.

Here is a kip from a basket using a false grip. It's not an overly pronounced false grip but it is a false grip though he has pretty straight elbows. It takes some time to develop hanging in a basket with a false grip with straight elbows.

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This is more of what a ring kip should look like

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I'll look for a video of a good kip on rings later. I couldn't find one that wasn't connected or tried to connect to cross, planche or maltese.

[x3none]

thanks for the videos , i will be practicing hanging in a basket with a false grip

[Alessandro Mainente]

i can't remember who said to me, i think you Blairbob...so i applied what i 've read on this forum about my question for the kip...when training on the rings i had only to change my tecnique...before i usually take my arms closed to the body but after i tried to open them in order to arrive on a high cross...so the extension movements on the triceps is reduced and the skill becomes more easy

[Blairbob]

Helps to be fricking strong for ring kip to support. My friend used to basically kip to cross not by being good at the kip but being strong enough, he said.

[Mikko Saks]

So the focus should be on NOT using a false grip, and extending your arms fully while in basket and not lowering your feet below horizontal line during the kip. Got it, thnx guys! I've been training kips on straps and its insanely hard for me even with false grip on some days. Guess its more of a technical issue though.