this is a great opportunity for anybody if you want to actually try to take
yourself to the next level take up a challenge this is a perfect opportunity
for that. we'll go to the low rings and then we'll go step by step through the
technique and the drills and then hopefully by the end of the day we'll
jump up there and see if we can get one done no mats, no assistance all by
yourself sounds good cool when we're starting on
these rings especially the muscle up I always teach it the wrong way around
you always learn from the support and then work your way down so there's no
point in been out to push up if you can't actually hold yourself in support
and rings yeah well that's that's why I like it excellent all right so we just
start with a couple of dips exactly how we do in P bars so we start the Rings
turned out then come in ring turned in and then push back out into
that position each time let's go for five push up one good two
three not bad four and one more five push good beside the Rings wanna go away
every time stop so let's move on to the transition there's a grip that we do on
the Rings, basically what we're trying to do is keep our
wrists on top of the Rings and if we don't get that then it's going to make
it really really hard to get out there get into the mixed
grip to get your wrists on top and your basically bring one foot up and the
other one from here and if you can straighten your hands do that's really
good and you're just going to come up as high as you can okay and just make sure
your wrists are the highest point on the Rings very uncomfortable okay one don't
try and go up just yet try and keep your hips in a straight line so you're nice
and inline that's it and just do 10 up and down close you can try and touch
your chest to your knuckles too three
for just one more good not bad all right to be fair that weren't too bad actually
all right so we're gonna start support like you did we're going to have our
feet on the block just to take a bit of weight off for now okay so we're going
to come back into that position here and as we're going to bring our shoulders
back and as we do we're trying to keep our wrists on top and bring it round to
our chest okay so we come into that dip position good that's it and now as bring
your shoulders back yeah okay not bad let it go what you find is like
with the weight system where you're very used to pushing a heavy load yeah just
one muscle and then that group and then this group trying to mix all of them
together and that's what gymnastics is all about is the whole persona everything
working together keep them rings as close as possible that's it and bring
the Rings round really bring it in front nice and slow get ready you better
better better better so we want to try and fix our hips so it goes to here
right so I'm in a straight line still okay and then really bring your
shoulders back rings in front, shoulders back better there we go now
we're going to start working it the other way so we're in a nice straight
starting position here okay then the idea is we still want to pull up to our
chest and from here what we're trying to do is move our shoulders on top so as
you bring your shoulders up ah see you see how the Rings came right out to the
side yeah okay keep them in front you were trying to
get to this part of your chest just do one more
to pull up in the shoulders that's it that's it bring that there you go
and push up good brings turned out and come back nice and slow all right
you so give yourself a little bit of room to move because at the moment
you're here and there's nowhere to go yeah there you go
done yeah that's the one
he's done the first and the hardest part of beginning to do the muscle-up that is
the transition there we'll take him up and we where we'll try the next stage so
what you're going to concentrate on is just keeping slightly dished alright
keep nice and tight your stomach your legs even your toes makes a big
difference just pointing your toes you'll be starting with your feet in
front in this position here you get to keep dished as you pull up and as you
come up you can drop your feet so it's underneath you so it's ready for when
you push up support, but that's what we want - clean
there you go I'm all over the place no no it's just good and come back down the
same way if you can good little better. I just think 'power'
automatically, my mind is always thinking just power I need to get my
mind out of that that's it the thing is it you can still think like that but we
just need to use it in the right direction in the right way yeah it get
your shoulders forwards well good I'll stop me swinging good nice good shape
nice dish shape
and back down you're feet in front. nice but we got it you start to get that
little feeling again your shoulders over have a rest let's go over to Olympic
rings absolutely alright so if we can get a nice clean one on there you can go
away a very happy man today okay when you're ready don't rush
because it is the only one way to do it is to get the old shuffle on right all
right that's that's hard but I'm gonna try to do it yeah, throw it into the mix
this is ready straightaway it's frustrating, isn't it? yeah it was so close
I like to have that bit there especially gymsastics is having the
strength power with the control you can't do you can't have you know it
comes as a package you can't just have the strength you can't just have the
power it's the full package
keep your legs together, I'll help be good yeah all right. let's do it
nice awesome is always room for improve the man but bloody good better yup but
but still how much you weigh now? how about 92 somewhere 92 kilos
up on the rings, it's a tall order. how difficult is that, Alex? it's difficult it's not for the
faint hearted, let's put it that way. why? it's because it's a mixture of
everything it's not just strength is there technique involved as well as it's
not just your arms upper body it's your stomach your core legs everything so
about the mind and just listening to what you've been told and make it happen
so I feel really happy that I could do as this man said you know to achieve
that in a session I'm impressed I just learned like you're paying close
attention and not using what you're what you already know as as your strength or
using what others are telling you. you know take that and use it to
your advantage because if you use what you're used to
it doesn't help all the way all the time I mean sometimes you know
he who dares wins they say so I'm daring to try gymnastics I'm daring to try new things
and you know I tried listening and I was able to do that as you see then I'm sure
that you would have captured a few a few of me trying and messing up real bad
because I did a lot of explosive stuff but that didn't work it's all about
really you know the technique the dynamics of just pulling in getting a
transition that's the one yeah I mean uh yeah I'm quite happy with
that thanks good capture that's a good session
yeah game on nice yeah I'm coming Musclemania baby
Ty-og, watch out we're coming