Intro and question

Hi guys, first post on the forum but ive been checking in regulary for the past few months.

First thing first, love the book and love the forum, its the best site ive found to get info on health and fitness.

A bit about me, im 24 years old, 5´9´´, and about 185 pounds. Ive been working out for aprox. 5 years but only started gymnastics about 4 months a go. Ive done weight lifting, crossfit and crossfit football but ive never had as much fun as doing gymnastics training.

So my question is:

Ive managed a back lever on a single bar, but im still quite a bit away from managing it on rings. Should i just train it on the rings or bar or a bit of both?

Any other advise is also welcome

Thanks,

Matth.

Try training it on the rings at an easier progression, as the reason you can probably do it on a bar is that your palms face up meaning youre elbows arent being forced to lock. Start at a low progression and emphasize the elbow lock early, so you wont have to come back and strengthen them later.

Could you please explain what you mean by "elbow lock"

thanks.

Elbows locked means your arms are fully extended. You can try back lever with palms facing down on a bar which places more stress on the inner elbows and biceps tendon than with palms facing up. Train it at a progression that is safe for you. It shouldn't be much different on rings, maybe you are just not used to the rings moving and turning.

Yes, palms down is the way to go. Please be careful and start off building up to 3x30-45s german hangs! ALWAYS have german hangs in your warm up, never lose them.

Thanks for the response guys.

I have been doing german hangs before my ring work but not at the set/rep you are recomending. Ill work up to doing them as you said.

Yeah i dont understand how much more difficult it is for me on rings, ill keep on chipping away.

Thanks again,

Matth

I don't think any of us actually asked if your BL was palms up or down on bar. Which way is it? Do you start with a pull up or chin up grip before rolling back into BL?

On the bar?

I always start in a pull-up grip.

would that be palms up or palms down?

Edit: I think i know what you mean by elbows locked know, on the bar i should be getting in the back lever in a chin-up grip, right?

Matth said:

On the bar?

I always start in a pull-up grip.

would that be palms up or palms down?

Edit: I think i know what you mean by elbows locked know, on the bar i should be getting in the back lever in a chin-up grip, right?

Right! Chin up grip gives you palms down. Pull up grip is palms up. Be careful with the chin up grip, it is easy to hurt yourself by doing too much! Ease in slowly.

Ok,

I cant believe i hadnt seen it before!

Thanks for all the help!