At this CrossFit Gymnastics Advanced Trainer Course, instructor Sean Lind shows how to establish support on the rings before pressing to a shoulder stand. The position is the foundation for performing a handstand push-up on the rings.
“In gymnastics, this is a very basic movement. But for our CrossFitters, this is going to be an advanced movement,” he explains.
Lind demonstrates by beginning in an L-sit. He moves his hips up, opens them, holds the position, lets his hips back down, pivots and finishes in an L-sit.
“The idea is a bit of a counterbalance that works with you—as my shoulders are coming down, my hips are coming up,” he says.
He cautions trainers to take their time and shows exactly how to spot the movement.
“It’s a very controlled movement,” Lind says. “Do not rush this otherwise you will fall.”
Using the straps as a guide is OK, he adds.
“The straps are there to help you at times, but people always rely on them as a crutch. And that’s a bad thing,” he says. “You can get the work done, yes, but you will get stronger when you start letting go of that strap.”
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Additional reading: Getting Inverted by Jeff Tucker and Dusty Hyland, published Sept. 30, 2011.