Description:

Kipping Ring Muscles Ups are arguably one of the most important gymnastics-related elements in the CrossFit realm. In order to perform this skill with utmost efficiency, a solid technical understanding of the swing and body control are required.   For maximum power output, a tight arch position should be maintained through the base of the swing – this becomes the foundation of a proper ‘tap’ swing.  For best results, the swing should occur from your shoulders/arm pits rather than your hips.

Process:

• begin in a long hang position on the rings
• tighten core and initiate a small swing by swinging backwards and opening up the shoulder angle to form a tight arch position – this should begin with the shoulders, all the way down to the hips
• as you swing through the bottom, snap into a tight hollow position with toes leading the way – chest should be rounded and toes should be driving upward
• perform a few swings to feel the rhythm
• to perform a kipping muscle up, ensure that body turns over in the front end of the swing and a solid hollow position is formed until your back becomes parallel with the ground
• as soon as your body turns over, initiate a tight arch by driving the heels back, and simultaneously bend elbows to pull rings back towards your chest as if performing a ring row
• as you begin to feel the body elevate, snap into a tight pike position and drive the rings as close to your hips as possible
• as you feel your body become upright, push rings straight down towards the floor and extend elbows
• finish in a support position