While the Drills&Skills website does have a heading entitled “Rings,” it is geared towards more experienced gymnasts. The Got Rings? article however, is aimed directly at athletes like us, who are not specialized gymnasts but do want to incorporate the rings into our workouts. The article includes twenty-one (21!) different exercises, including ring rows, ring push-ups, L-sits, the dreaded muscle-up, and two versions of the ‘Skin-the-Cat’ maneuver. Take the time, make the jump to the article, read through the exercises, and then sound off in the comments section what movement you would either (A) like to see incorporated into class in the near future, or (B) work towards accomplishing yourself. (Be forewarned, if you don’t comment, you just might get stuck with someone else’s goals!)
Remember, ALL Push-Ups require MLS (Mid-Line Stability, also known as a tight core). Ring Push-Ups will really emphasize MLS because of the instability introduced by the rings; however, regular push-ups also require you to maintain MLS. Without it, your hips will simply sag to the ground, causing your chest to remain off the floor and your coach non-repping your every attempt.
We’ve visited the intricacies of the RDL (and it’s brethren, the Good Morning) on many occasions (e.g., RDL, RDL, GM, GM, GM), including proper form execution of both (hint: it’s all about the hips).
However, the combination of RDLs & Single-Arm Rows highlight a common theme: Keeping the back locked in extension to maintain a tight, but not excessive, arch. Failing to maintain that arch from the lower back to the upper back results in poor form – i.e., a lack of hamstring involvement in the RDL and a lack of trapezius (upper back) involvement in the rows.
Time was running a little short with such a large class in attendance, so the last workout of the class has been bumped to this coming Thursday. Instead, everyone got a little leg stretch going, hitting the hamstrings and IT Bands.
Nice work everyone. It’s getting warm out, so be sure you’re getting plenty of fluids in. This means before class, not after. See you all Thursday.