Keep your head up on the rings.
“Imagine Heather Locklear in a forest bathing under a nice waterfall or something like that,” Jeff Tucker says to a group of athletes at his Gymnastics Certification. Tucker, of course, is full of more colorful tips in this video on planche progressions using rings.
In the first video of this series, athletes worked from a push-up position. Continuing on that theme, the athletes take to the rings. From a steady support position, turn your hands out about 45 degrees and maintain balance. Try a dip in that position, maintaining the turnout. Now try to tuck your knees to your chest. You can also use extremely deep dips to build a muscle-up. Can you perform a deep dip with your hands turned out?
“Before we add a tougher movement to this, we want to make sure you’ve got good stability control,” Tucker says.
Rings force the athlete to maintain body control, so Tucker discusses careful spotting while athletes work up to the degree of strength and control necessary to perform these movements solo. Watch as athletes attending his certification use the ring progressions to work toward a planche and learn how you can develop your own skills on the rings.
Video by Again Faster.
Additional reading: Got Rings? Now What? by Roger Harrell, published April 1, 2006.