In Coaching, Gymnastics/Tumbling, Videos

May 06, 2011

Video Article

Dusty Hyland, an instructor at DogTown CrossFit, teams up with David St. Pierre, a former member of the U.S. Gymnastics Team, to teach the back kip or backward roll on the rings. According to Hyland, the movement is “another functional movement to get from the hang position on the rings to support.”

This is an advanced gymnastics movement with a prerequisite of three strict muscle-ups. The technique required includes a secure false grip and proper set-up.

“The more you can stay in that nice, tight ball the better,” Hyland says.

To facilitate the roll, Hyland shows how to work the under-grip pull-over on the pull-up bar. This drill helps visualize a bar the body must rotate around when transitioning to the rings. The coaches also demonstrate another progression: the backwards roll on a mat. Finally, Hyland and St. Pierre show how to spot the roll safely on the rings.

“You don’t need a ton of strength. You need to master your body,” Hyland says.

8min 40sec

Additional reading: The Muscle-Up by Greg Glassman, published Nov. 2, 2002.

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5 Comments on “The Back Kip or Backward Roll on the Rings”


wrote …

Very cool - thanks so much for this tutorial! Can't wait to try this out.


wrote …

nice job Dusty - good progression sets and full description on the moves... i love the part about seeing the rings as a bar as it a great mental game when using rings.


wrote …

Thank you so much for this! I really like the emaphasis on progression and skill practice.


wrote …

Fun! I didn't die!


wrote …

Thanks for back roll progression tip. I know it is basic for some, but I went in today and practiced candlesticks for the first time (from gymnastics wod) and then found a wedge I didn´t know was around, successfully doing my first legitimate back rolls! I then felt confident enough to try on the floor and am quite happy. The finish of pushing off with the hands straight up is eluding me, however.

Thanks - it´s fun to learn new skills!

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