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These exercise progressions are as "low-tech" as possible, since not everyone has access to top-shelf facilities or equipment. The only equipment you need to get started is a set of rings.
Some of the techniques shown use a set of parallel bars, mini-parallel bars called parallettes, or a singular bar like a high bar. Most of the bar movements can be substituted on the rings and most of the parallel bar movements can be substituted on the parallettes.
The type of rings or equipment you use will not make much difference. Some of the different brands available include Rogue rings and EXF rings. Wood rings are preferable over plastic rings because the feel is better, and it holds chalk better. Rogue also sells high-quality parallettes. Check out different gymnastics suppliers, or you can follow a do-it-yourself guide to make your own equipment at home. Here are two examples of websites that provide do-it-yourself instructions for rings and parallettes:
BASIC POSITIONING, IMPORTANT EXERCISES, AND COMMON FAULTS Many of these basic positions are faund in the sample warm-up routine. The warm-up is a good place far you to do them, as they will help you develop body awareness and connective tissue integrity, which will help you stay injury-free. Scapular Positioning Retracted Protracted Elevated Depressed The above images show important differences in scapular positioning. All bodyweight exercises require proper scapular positioning in order to be done effectively-and, in some cases, safely. Retracted and protracted mean squeezed back and movedJorward, respectively. Likewise, elevated and depressed mean up and down, respectively. Hollow, Arch, Plank, Reverse Plank These are basic body positioning drills that will get you accustomed the different shapes needed far correct execution of bodyweight skills. You will eventually use each of these far advanced movements like handstands and other exercises. If you drill proper positioning in your warm-ups early on, it will set you up far long-term success. When you do positioning drills, focus on maintaining correct alignment (hollow, straight, or arched). You may need to see yourself in order to make corrections. Use a mirror or a camera. You could also ask a coach or athlete more experienced than you to watch you do these drills and tell you what you need to work on. Eventually, you should be able to do these drills with your eyes closed and maintain correct alignment. Side planks, while they are not shown, essentially involve the side of your body facing the ground while your body itselfis straight.
Rings Support and Rings-Turned-Out (RTO) SupportHolds Rings support and rings-turned-out (RTO) support holds are critical for developing rings-specific strength movements. They are included in the warm-up because they also help you develop the connective tissue strength needed for many of the straight-arm isometric exercises. Focus on these if you have any rings aspirations or want to progress toward one-arm chin-ups. GermanHang Rings Supinated Grip Pronated Grip The German hang is discussed thoroughly in the back lever progression section. This static position and the process of moving in and out of it (often called skin the cat) is critical for developing shoulder flexibility as well as connective tissue strength in your shoulders and elbows. German hangs are as important as rings support and ring-turned-out support holds, to any athlete with rings or upper-level unilateral strength aspirations. False Grip Thefalse grip is discussed more thoroughly in the muscle-up section: it is one of the most important movements when you are learning to perform muscle-ups on both the rings and the bar, so begin practicing it now.
The candlestick positions are alternatives to the headstand and handstand positions. If you are a beginner and do not feel ready to move into headstands or handstands, put this movement into your warm-up, as it will help you get accustomed to the feeling of having your body inverted and vertically oriented. Focus on maintaining straight body positioning; do not allow your body to sag.
These are some of the common faults when performing bodyweight strength exercises. These faults signify improper body positioning during a movement or while executing an isometric hold, and are actually strength deficits that need to be worked out. (The "fault" makes the movement easier to perform, though incorrectly.) If you discover a fault in your own position, the best course is to downgrade your current progression and work your way back up with proper body positioning.
These are common bodyweight strength training abbreviations that are used on the charts, throughout this book, and when discussing bodyweight strength training in any community.
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