1,2
Hey guys I'm Carl
and today I want to go over some steps on how to learn a back uprise
on rings so let's get started.
First let's go over some basic swing on rings.
When you're swinging on rings in the front part of your swing
you want to bring your toes up and stay nice and hollow
and you're going to keep your arms up by your ears
and your wrists like this.
When you're more advanced doing bigger swing
you can actually turn your hands out like this
and be pushing down on the rings
but for now this will be ok.
In the back part of your swing you're going to have your arms a little bit wide
you can have your thumbs down
and you're going to drive your heels and arch.
So in the front you're going to swing like this
up to the cables and in the back you're
going to swing like this
And to show a little bit more on what these positions look like
for the front part of your swing your arms are going to be up by your ears
swinging like this
In the back you're going to drive your heels
have your arms a little bit wide and thumbs down like this
You can also practice this a little on the low rings
And in the back part of your swing you're going to have your arms go wide
and thumbs down
And in the front you're going to have your arms by your ears
and wrists like this.
Moving over to the high rings
and still focusing on basic swing
it might be a good idea if you guys have grips
If you guys don't have grips you can still work on the skill
just be careful about slipping or ripping off.
So to start off your swing on the rings
You're going to jump up and try and start off with no swing
or it's also called a dead hang
and you're going to pick your toes up in the front
and try and drive your heels up in the back
making the rings go a little bit wide and having your thumbs down
And just try and swing bigger and bigger
and in the front keep your arms up by your ears
and in the back try and go a little bit wide.
After you're comfortable with your swing and moving
to a back uprise
I'm also going to say it's a pretty good idea to have
a solid front support as well as have some
good dip strength.
Because when you first learn a back uprise
you're probably going to catch with bent arms
and you're going to need to do a dip to push up to a support.
A drill to start off with
that can give you an idea of what a back uprise feels like
is on the low rings and also with a mat.
You're going to grab the rings and have them out in front of you
and a little bit wide and you're
going to practice jumping to a front support
keeping your arms nice and straight.
And when you're ready to try your back uprise on rings
you're going to start off with a few swings first
try and drive your heels up in the back
and stay nice and hollow in the front
keeping your arms up by your ears
And when you're ready to go for your back uprise
you're going to pull down on the rings and try
and keep your arms straight
and go around in a little bit of a backwards arm circle motion
trying to finish in a nice front support
above the rings.
And you can also do a back uprise
by starting in an inverted hang
and piking and casting out
up into your back uprise.
This skill can be tricky to get the timing and the feel for
and can benefit from being spotted
and there are a couple different ways on how I spot this trick.
So the first way on how I spot a back uprise
is I'm going to have them go from a little bit of swings
grab their legs and as they swing
I'm going to push them up and help them in a front support.
It's almost like doing a little bit swing
into a muscle up.
Oh and by the way
Max here is nice enough to help demonstrate.
Ready?
1,2
Good.
And the second way is they're going to go from bigger swing
I'm going to bump them a little here and help get their legs here
and stop them in a front support.
And in the beginning you want to make sure you help get them in a front support
because if they're new to this
once they get up there their arms might not be used to it
and they could fall and hurt their shoulder.
Ready?
2
Good
Thanks Max (claps)
So that's it for today's video
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