How Do You Train For A Handstand On Rings

[Jordan Garcia]

How do you train for a handstand on rings

[Joshua Slocum]

First get a really solid handstand on floor.

 

 

Then work a handstand on rings with your feet on the straps to help you balance. 

 

 

Then work a handstand on rings with your feet inside the straps. 

[AlphaKratos]

Thats pretty straightforward. What is considered a solid handstand? A 30 second hold without excessive shakiness? Ability to do several HeSPU's in a row? Or would you say a solid handstand is really more how the individual feels about their ability?

[Joshua Slocum]

If you can hold a steady handstand with good form for 30 seconds, that should be fine. If you have any shakiness or form issues, they will only be exacerbated on the rings. 

[AlphaKratos]

Alright, then that will be my goal for now. I can get good form handstand holds for  a good amount of time, but only when fresh. As I tire out, it gets shaky and less consistent. On that note, I cannot wait for the handstand chronicles to come out, that book will be beyond helpful for progress.

[Alessandro Mainente]

i think that coach wants at least 2 minutes on the floor. i got the hs on rings in 13-14 months, for sure, say "handstand on floor" i think you mean to perfect opened shoulders and alignment, but i think that you can get a better judgment by coach or other in the dig forum. the balance on the floor is not something that will really help you. balance on stable surface and balance on mobile surface doesn't let to the same result. of course hs on the rings require more strength. the process i've followed is.

-rings hs feet around straps until i reached 45 sec

-rings hs feet around straps and rings turned out

-rings hs with feet inside the straps until 45 sec

-rings hs with feet inside the straps and rings turned out

-no feet support and normal grip for at least 30 sec

-no feet support and rings turned out

 

with turned out i mean the sensation of extra rotate the hands and push the elbows out.

every attempt to balance with bent arms is not correct! move the support, don't change yourself

[Mats Trane]

I recomend:

 

Solid handstand on floor

Solid handstand on parallettes (parallettes turned out a bit) 

 

After this you can play around with HS on rings. Remember that HS on rings will be a completely different story as the rings move. I like to "feel" the balance in my shoulders instead of my hands/wrists. One way to start out is to set your rings very close to the floor (se picture). Have a mat placed underneath the rings so your hands actually touch the mat. As you get better move the rings up.

 

[Joshua Slocum]

I like to "feel" the balance in my shoulders instead of my hands/wrists. One way to start out is to set your rings very close to the floor (se picture). Have a mat placed underneath the rings so your hands actually touch the mat. As you get better move the rings up.

 

Your goal should be to control the balance through wrist adjustments as much as possible. The wrists afford you a finer level of control. Excessive shoulder movements can tire you out and exacerbate the swing. 

[Coach Sommer]

How do you train for a handstand on rings?

 

- In all likelihood at your stage of GST development; you don't.

 

- If you want to be successful at GST, you must always do first things first.

 

- For now focus on achieving a solid free handstand on the floor and parallets and mastering your fundamental GST.

 

Yours in Fitness,

Coach Sommer

[Mats Trane]

Your goal should be to control the balance through wrist adjustments as much as possible. The wrists afford you a finer level of control. Excessive shoulder movements can tire you out and exacerbate the swing. 

Well I got the tip myself from Yuri https://www.gymnasticbodies.com/forum/topic/5900-ring-hs/?p=61337

and I made progression "thinking" this way. 

[yuri marmerstein]

for me the sensation of balancing from the hands in the rings is a very advanced concept that I think most people will take a long time to get.  Especially in a proper turnout, this becomes more difficult. 

 

Balance progresses from making bigger corrections to smaller ones.  When your base of support can move, you will move it under your COG as opposed to moving your body under the base of support. 

 

On the rings I find the most useful cue to be trying to move the rings under your feet to correct balance. 

[Joshua Slocum]

for me the sensation of balancing from the hands in the rings is a very advanced concept that I think most people will take a long time to get.  Especially in a proper turnout, this becomes more difficult. 

 

Balance progresses from making bigger corrections to smaller ones.  When your base of support can move, you will move it under your COG as opposed to moving your body under the base of support. 

I think this is a good summary. 

[Coach Sommer]

The primary difference between regular handstands and ring handstands is much more basic than has been previously alluded to.  It is not simply a matter of technique; ring handstands in and of themselves are VERY brachialis intensive.  

 

As such they should not be attempted without the proper physical preparation.  It should also be noted that this specific proper preparation has nothing to do with Handstand training per se and everything to do with ring strength development.

 

Yours in Fitness,

Coach Sommer

[Keilani Gutierrez]

The primary difference between regular handstands and ring handstands is much more basic than has been previously alluded to.  It is not simply a matter of technique; ring handstands in and of themselves are VERY brachialis intensive.  

 

As such they should not be attempted without the proper physical preparation.  It should also be noted that this specific proper preparation has nothing to do with Handstand training per se and everything to do with ring strength development.

 

Yours in Fitness,

Coach Sommer

so where as freestanding handstands can be worked in conjunction with basic strength elements, XR Handstands are to be worked on much later? 

[Coach Sommer]

... so where as freestanding handstands can be worked in conjunction with basic strength elements, XR Handstands are to be worked on much later? ...

 

Exactly.

 

Yours in Fitness,

Coach Sommer

[Kevin Conley]

As usual, Coach is super insightful. Glad I decided to hold off on ring handstands for a long while~.

[Keilani Gutierrez]

Exactly.

 

Yours in Fitness,

Coach Sommer

so where do shoulderstands fit in? can they too be worked during basic strength?

[Guest]

That should be the case since it's included in the basic ring strength series

[Joseph Blazuk]

From the discussion here... after a good freestanding handstand (thinking H1)... and assuming we don't have daily access to adequate still rings, I think HS wall runs using XBR rockers simulating rings turned out with each supporting arm would be a decent supplemental exercise.  Thoughts?

[Daniel Burnham]

From the discussion here... after a good freestanding handstand (thinking H1)... and assuming we don't have daily access to adequate still rings, I think HS wall runs using XBR rockers simulating rings turned out with each supporting arm would be a decent supplemental exercise.  Thoughts?

It might be an ok supplemental exercise but I don't think it will help all that much. The rings don't rock and your wrist can be locked and turned out. The rockers would probably make you learn to balance some at the wrist and wouldn't challenge the biceps like the still rings.

I'll let yuri comment further but pretty much the only thing to help ring handstand after you have the prereqs is ring handstand.

[Keilani Gutierrez]

It might be an ok supplemental exercise but I don't think it will help all that much. The rings don't rock and your wrist can be locked and turned out. The rockers would probably make you learn to balance some at the wrist and wouldn't challenge the biceps like the still rings.

I'll let yuri comment further but pretty much the only thing to help ring handstand after you have the prereqs is ring handstand.

hmmm...probably this is why i wasn't pointed as to where shoulderstands should be employed. post-foundation as it seems, moving onward then. 

[Alessandro Mainente]

rings handstand is a completely different matter from floor handstand. balancing on NOT mobile support is different and have a very low percentage of transfer over handstand on mobile support.

trust me that the strength you need to lock your arms is high high and high. i remember that when i've started rings hs i was able to do 4-5 free hs push up on pbars and free my hs wasn't bad, but at first time i wasn't able to fully extend my arms. and i started from a very basic approach so feet around straps etc. so the 2 main problems were arms locked and reach the shoulders distance with the hands (things that you can see in some of the best hs on rings like dannel leyva and not on the bigger specialist as van gelder).

probably my shoulders flexibility wasn't good as now.it took to me approximately is 16-18 months for a decent rings handstand . but lot of work is necessary! 

probably if could go back and follow H1 , the time spent over rings hs would have been less.

 

 

 

 

 

[Keilani Gutierrez]

nothing to do now but to keep on trucking

 

I posted a mastery check on the Handstands forum. hopefully by next session(Saturday) I'll be moving along on the quest for that freestanding handstand