Download As Easy Ring Training Guide PDF

TitleAs Easy Ring Training Guide
File Size1.7 MB
Total Pages10
Document Text Contents
Page 1

Ring tRaining
andrew Stemler

CrossFit
London

the haLLmark oF eLite Fitness

Lunge

03

One-legged
squat

03

Hamstring
curl

04

Hamstring
bicycle

04

Jacknife

05

incline
push-up

06

Side plank

05

Handstand
push-up

06

Standing
back
extension

07

Swimmer’s
pull

07

Chest fly

08

Y deltoid
raise

08

Bicep curl

09

tricep
extension

09

eaSY

01
CrossFit
London

the haLLmark oF eLite Fitness

Ring tRaining
eaSY

Page 2

● This guide, like a lot of things, has
been produced because of consumer
demand - which is, in many cases, the
worst type of demand to respond to.

Consumers, especially in the
fitness industry, normally have little
to no perception of what fitness is.
They instantly fall in love with ideas
of ‘long slow distance’ or low intensity
isolation moves, when in fact strength
building, high intensity and compound
resistance work is what you need.

In fact, the type of type of training
that CrossFit London teaches,
recommends and promotes.

Ideally, your ring training targets
should be to master the muscle-up,
plus build up impressive numbers of
pull-ups and dips. Tyler Hass’ Ring
Training Guide introduces these drills
beautifully, and you need to get hold of
a copy asap.

However, these
skills are hard to
master, so we have
knocked up this
first of many guides
to give you some
other ideas of how
you could use the
rings for not-so-
difficult exercises.
It also means that if
you have weakling
friends, they can
have a go at using
the rings too.

This guide
helps you access rings from the ‘core
building’ and ‘bicep curling’ nonsense
you get in most gyms. But at least we
get you to use probably the best bit
of fitness kit on the market without
making it so hard that you rush home
to your mum for a sob.

There is another reason for this
guide. Most of the exercises featured
here are standard ones that your wimp
of a partner could be interested in.

introduction

andrew Stemler
Head Of CROSSfit LOndOn

You can buy them the rings so they
can do little lunges and challenge their
core. Then you can sneak off to have a
proper training session later.

In spite of the obvious temptation to
do so, we do not claim that Elite Rings
are a mini ‘self contained’ gym, or all
you’ll ever need. We leave that to the
deluded Kettlebell or Yoga fanatics,
who proudly proclaim that their unique
take on life is ‘all you need’.

Ring training is great, but needs
to be complemented by Olympic
weightlifting, running, rowing,
swimming and body weight exercises
etc. Nature does only one thing to
those who specialise in one type of
physical activity - it punishes them.

Training targets should be
to master the muscle-up.

02
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London

the haLLmark oF eLite Fitness

Ring tRaining
eaSY

http://www.ringtraining.com/cgi-bin/affiliates/clickthru.cgi?id=andrewstemler

Page 3

● Well, our first exercise
is the lunge - the aerobic
teacher’s favourite. But
actually not a bad little
move, and the basis for the
split in the clean-and-jerk, so
worth playing with.
● To start - just imagine
you are going to do a
normal lunge, but
put your rear
foot into a ring
suspended about
1 m (2-3 feet)
from the floor.
Stick your foot in so
the laces rest against the
bottom of the ring. If it’s a
bit uncomfortable - tough
- this is exercise. Sorry, get
a warming fluffy cloth and

lay it over the ring to make
it more gentle and loving
and supportive.
● Stand tall, brace your
abdominals (none of this
sucking in nonsense - that’s
only for static moves)
● Then lower away. Use

your hands and arms as
balance if you must,

but try not to wave
them around like
a hysterical 5 year

old boy who has
lost his mummy.

If you do not understand
the move from the totally
clear photograph, it’s
probably because you are
too stupid to exercise and
you should give up now.

Lunge

● I don’t like this very,
very basic assistance
exercise for the one leg squat,
which is a move that gets
you to focus on balance.
Still, this exercise will fill
up half page, so in it goes.
● Grab your well-secured
ring. Lean back, stick one
leg out in front of you and
- holding on to the ring
for dear, dear life - squat
down, relying on the ring
to stabilize you. Ignore any
well-meaning instructor who

tells you to keep your thigh
above 90 degrees - he or
she is merely demonstrating
they don’t know what they
are talking about.
● Sink your ‘arse to the
grass’ then get back up
again. You see, it wasn’t
that hard, was it?
● Never forget that this is
an assistance exercise, and
that your attention should
be focused on mastering the
unsupported one-legged
squat.

One-legged squat

03
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London

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Ring tRaining
eaSY

Page 4

Hamstring curl

● By now you’re probably a bit tired
and overwrought, so it’s probably a
nice time to have a nice lie down. Lie
on your back (some pretentious guides
say ‘supine’) and rest your heels on the
bottom of the rings. It should support

you nicely. Press your heels down,
which should help you lift your hips off
the ground.
● Now, pull your heels towards your
bottom, and hey presto, your knees
bend in a ‘hamstring curl’ action.

● Well, as you are lying on your back with your heels in a pair of
rings, why not try pulling one heel to your bottom, then pushing
it back out. Now try the other heel. Now alternate the action in an
endurance challenging bicycling action.

Hamstring bicycle

04
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London

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Ring tRaining
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Page 5

● Get those feet in the
rings, but this time on the
side, with your top foot in
front of the bottom foot to
stop you rolling forward.
● Now, with your legs
raised, support your body
- either on your forearm
(easier) or hand (harder) -
and reach up to the sky with
your other hand.
● Now raise your hips and
hold an elongated position.
Actually, the hand support
one is quite a challenge -
but don’t let anyone know
I said so.

Jacknife

● Assuming that you waste time doing isolation exercises on
your abdominals, this is probably one of the best you can do
- if you must (the best being full sit-ups and L-sits).
● Get into a foot-suspended top of a push-up position.
Some would call it the plank position.
● Pull both knees under your hips, folding your body up
like a knife - sort of like reverse crunch. When elongated, try
and make sure that you don’t let your tummy sag.

Side plank

05
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Ring tRaining
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Page 6

● This is probably one of those
exercises where getting into position
to perform the move is probably as
challenging, if not more so, than the
actual move itself.
● You need to lengthen the straps on

the rings. Get in between them and the
point of support; get your feet in the
rings, then carefully walk your hands
backwards.
● Be a little bit cautious when raising
your legs in this way as, if you start

twisting or send your legs to one side,
its all too easy to topple over. But, it
amuses any watching cat.
● Never lose sight of your ultimate
goal which is the full handstand
push-up (featured below)

Handstand push-up
● This is one of
those ultra-cool
moves that has
fitness instructors
spluttering with
biomechanical
twaddle to justify
why they cannot do
it themselves.
● The handstand
push-up begins
from the normal
push-up then is
trained by raising
the feet.

incline handstand push-up
06

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London

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Ring tRaining
eaSY

Page 7

● A real misnomer: real swimmers
would never use this motion to practise
the front crawl or butterfly pull, as the
rings do not encourage your arms to
follow the right path. This move does,

I suppose, strengthen the back and
shoulders.
● So - lean a straight, taut body
back and have your arms out front
Frankenstein style. Now, either pull

your hands and arms back to your hips,
or pull your hips to your hands (it’s
the same thing really). You end up in a
Matador position.

Lots of lovely imagery.

Standing back extensions
● Stand tall with
your arms stretched
overhead, a ring in
either hand. Lean
back, pivoting from
your heels.
● To perform the
exercise, allow your
bum to drop back
and down until the
body is piked. Then
pull yourself back
up to your original
starting position.

Swimmer’s pull

07
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London

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Ring tRaining
eaSY

Page 8

● Take up a Frankenstein pose again
- arms out front, hands on the rings,
slight incline back.

● Raise your extended arms up and
above your head to make a Y-shape.
Keep your arms long and your body

taut. Try and flex some muscles and
grab a peak in the mirror. Have baby
oil to hand.

Chest fly

● Now for the body builders among
you, here are some lovely body
building exercises you can do. For the

rest of you, do give these moves a go if
you can stop laughing long enough.
● Incline your body forward, holding

the arms together in the classic fly
motion, bring your arms out to the side
in the classic fly motion.

Y deltoid raise

08
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Ring tRaining
eaSY

Page 9

● The Frankenstein pose, then allow your arms to bend, then flex them again. Elbows point at the floor, body long and taut.

Bicep curl

● Body builders will gasp in relief
at this bulk standard exercise that
they can recognize and do. The
standard procedure is to bicep curl,

look in the mirror with a stern
expression, then go to a pub on Friday
night with your white ‘wife-beater’
t-shirt on.

● So, Frankenstein pose with a
slight incline back - but a rippling, taut
body. Simply curl your arms back to
get the pump.

tricep extension

● Well, that’s as much as this guide covers.
Actually, it’s as much as we can do without
losing the will to live. There are more guides and
guidance notes on their way, so always check
out Crossfit London on www.stemlerfit.com and
www.crossfitlondon.com for more information
and training tips.

PhotograPhy and design
by Kate PanKhurst

● This guide was written
by Andrew Stemler of
Crossfit London, the victim
of a long and particularly
vicious mid-life crisis.

09
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London

the haLLmark oF eLite Fitness

Ring tRaining
eaSY

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