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