The recommended prerequisites for a backward roll to support on the rings are a strict muscle-up and a deep ring push-up, according to Dusty Hyland of Dogtown CrossFit.
“The backward roll is literally just a pull-over on the dynamic apparatus of the rings,” he explains.
The first step is employing the false grip, Hyland says.
“If you have a strict muscle-up, that’s a great pre-req. It sets your wrist above the ring, where you’re going to receive your body above that plane.”
Hyland continues: “What you’re gonna want to think about is envisioning a bar where the rings are. You’re gonna have to pull your hips above that plane and keep the rings nice and tight to the body to finish this puppy.”
Hyland—coach to Lindsey Valenzuela—also recommends practicing the negative of the movement—the forward roll—and practicing with at least one person to spot you.
“Right here we’re gonna teach you how to stay active, connected, develop some spatial awareness forward so that we can apply it in reverse when we’re pulling our body above the plane of the rings.”
Video by Nick Hoyle.
HD file size: 94 MB
SD mov file size: 35 MB
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Additional audio: CrossFit Radio Episode 243 by Justin Judkins, published Sept. 26, 2012.