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LEARN A SHOULDERSTAND If you want to learn a hspu on rings you should first learn a Shoulderstand and a handstand on rings. The last one I probably did was 40 years ago when I was ten, but if you learn the balance point it's pretty easy: 1⃣the shoulder stand is just a headstand on the rings. Notice how my head is in front of my hands 2️⃣keep those elbows in when holding the shoulder stand this keeps you more stable like a tripod 3⃣use the straps with you feet to balance if you need to. Then gradually take your feet off the straps 4⃣when (not if) you fall over, don't panic and don't just let go of the rings. Just go with the roll 5️⃣keep your back and abs tight and try to get it perfectly vertical. Check out my tutorials at coachkeithpettit.com #gymnasty #gymnastics #crossfit #cfgymnastics #barbrothers #calisthenics #handstand #shoulderstand #ringstrength #hspu #ringhspu #shoulderstrength #fitness

#gymnastics #ringhspu #crossfit #shoulderstrength #ringstrength #handstand #shoulderstand #barbrothers #gymnasty #fitness #calisthenics #hspu #cfgymnastics

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KIPPING MUSCLE UP BECOMES FRONT UPRISE Here is a fun skill to learn after you get that kipping muscle up. Get a smooth swing and after you kick through pull back (above your shoulders) hard and sit up. Try to catch with straight arms and in an L seat. The pull is different than what you normally are taught in a kipping muscle up. Think of pull back then having your arms make a backward circle. Because I am old and don't have as good of mobility as I once did, mine isn't quite as fluid as it should be. I have a better description and tips for more skills like backward rolls on rings at coachkeithpettit.com #gymnasty #cfgymnastics #crossfit #gymnastics #rings #muscleup #calisthenics #bodyweight #barbrothers #fitness #worldofathletes @menwithhealth

#crossfit #barbrothers #cfgymnastics #muscleup #worldofathletes #bodyweight #gymnastics #fitness #calisthenics #gymnasty #rings

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TIRED OF NOT HAVING A MUSCLE UP? Here is yet another drill from the tutorial at coachkeithpettit.com --------------------------- Start with your heals on the mat and in false grip. Bend at the hips a bit, then press your heals into the mat, pull and sit up. This teaches the kip transition really well. Did you recognize me with the glasses? #gymnasty #muscleup #crossfit #crossfitgymnastics #cfgymnastics #strength #barbrothers #rings #bodyweight

#crossfitgymnastics #barbrothers #muscleup #strength #bodyweight #crossfit #rings #cfgymnastics #gymnasty

NEW SKILL SUNDAY! Here is Drew working on his air awareness with an assist from Coach Sean (@coachseands ). How many flips was that? Want drills for your gymnastic type strength? Go to coachkeithpettit.com - #strength #fitness #crossfit #gymnasty #gymnastics #tripleback #bodyweight #calishenics

#tripleback #bodyweight #crossfit #strength #gymnastics #calishenics #gymnasty #fitness

SEQUENCE FRIDAY I like putting strength skills together to create mini-routines. It's good to work different areas of your body, it's harder to do when you string them together and it's fun. I include sequences like these in my workout programming at coachkeithpettit.com Try this one: 1⃣7 monster dips 2⃣10 lift to L- seats 3️⃣5 dips 4️⃣10 second tuck planche Make sure you keep perfect form!!! Video and tag me if you try! Check out coachkeithpettit.com for more tips # gymnastics #gymnasty #crossfit #cfgymnastics #bodyweight #calisthenic #calisthenicsworkout #yoga #fitness #triceps

#fitness #cfgymnastics #triceps #yoga #calisthenic #gymnasty #bodyweight #crossfit #calisthenicsworkout

THROWBACK THURSDAY! This is one of my first posts I ever did and also my favorite drill for getting your shoulders on top of the rings on kipping muscle ups. Often when an athlete is trying to get there shoulders up on top of the rings they are letting their feet continue to rise. This makes it impossible to get get your shoulders up and over the rings. If your think of driving your feet hard underneath you it will help you roll up on top of the rings. For a complete tutorial on muscle ups or handstands etc go to coachkeithpettit.com - #Repost @coachkeithpettit ・・・ A good drill to work sitting up and getting on top of the rings. Start on floor drive feet down and open the hips. Proceed to low rings and catch in a dip position. #muscleup #crossfit #drills #cfgymnastics #gymnasty #rings #fitness #ringstrength #kippingmuscleup #gymnasticdrills #calisthenics #bodyweight #theopen

#kippingmuscleup #drills #calisthenics #gymnasticdrills #cfgymnastics #muscleup #theopen #fitness #bodyweight #crossfit #gymnasty #rings #repost #ringstrength

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WILL AT HOME Since practice was cancelled yesterday that meant Will of course had to play at home on his parallettes. He wanted me to post his sequence. He's a super strong kid, little tight in his shoulders which you can see in his handstand - but he is working hard on that. Handstand help at coachkeithpettit.com - #bodyweight #bodyweightworkout #gymnastics #gymnasty #crossfit #handstand #presshandstand #hspu

#bodyweightworkout #hspu #bodyweight #handstand #gymnastics #presshandstand #gymnasty #crossfit

#gymnasty Crossfit bodyweight calisthenics

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BACK UPRISE ON RINGS I got a couple requests so here it is. Once again make sure you first work on getting a nice smooth swing through the chest. Check my earlier posts on swings. Notice on the back swing before I go through the bottom I am rounded in my chest with my feet in front of my body. As I pass through the bottom I begin to kick my feet and drive my heals back and up. I wait on the pushing down on the rings until my feet have risen up, then at the top of the swing I quickly pull/push down and end in a support. A few mistakes people often make. 1⃣being loose in the swings and getting slack in the straps. You need to have tension in your body - be open in chest and shoulders when you swing without having your body flop around. Also try to maintain pressure on rings throughout the swing 2⃣kicking too soon on the swing which is usually is a direct result of being loose. If your heal drive is too soon it will take your body back and not up. So maintain that hollow body shape a little longer before you drive your heals 3⃣you pull down on rings too soon. This skill is about timing. If you drive your heals at the right time then at the top of the swing your body is almost weightless so you can just push down and 👊 you are in a support! More tips and tutorials at coachkeithpettit.com #backuprise #rings #gymnasty #gymnastics #cfgymnastics #crossfit #thegrid #calisthenics #bodyweight #muscleup #strength @gridleague #fitness #barbrothers #muscleup #ringsstrength

#crossfit #cfgymnastics #backuprise #rings #bodyweight #thegrid #calisthenics #fitness #ringsstrength #barbrothers #gymnastics #strength #gymnasty #muscleup

Kips

Here is a cool blog post about kips on the bar -

“MONDAY'S PRE-STRENGTH WORKOUT Here is this weeks gymnastics workout to be done a few times as a nice warm up. 1️⃣grab a pvc pipe, lay on your stomach and…”

“THROWBACK THURSDAY Here is an exercise I posted awhile ago when I released my handstand,hspu and handstand walking tutorial at coachkeithpettit.com. It…”

“MONDAY'S PREWORKOUT WORKOUT Here is this weeks pre-workout to do a few times this week that will get you ready as demonstrated by @the_dr_flip_ for me.…”

“THROWBACK THURSDAY -read the story on my blog This story goes back twenty years when I first started to coach a two time Spanish Olympian. It is a really…”

This is a pretty cool story about how a coach in Cincinnati starting coaching a gymnast that would eventually become a two time Spanish Olympian.

http://www.coachkeithpettit.com/blogs/its-up-and-running/112859204-how-taking-a-chance-on-someone-20-years-ago-changed-my-life

“MONDAYS PRE WORKOUT WORKOUT I usually say do the posted exercises a couple of times this week before you get into your regular work out. Not this time -…”

“THROWBACK THURSDAY! I know this isn't that old of a post and many have seen it! I just thought with the Open upon us and the chance that bar muscle ups…”

“STRICT DIP HELP! In an earlier post I discussed the importance of doing strict movements. I got the question, "what if I can't do strict dips (or…”

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