![]() The pull up should be used for momentum to pass through the transition point. The transition from pull up to dip is the most difficult part and should be excecuted quickly.Work pull ups and dips to work the strength required for this move.The ring should rest fully on the heel of the palm so that the hand is completely on top of the ring. This can and should be done on low rings so the gymnast can see what is going on. The first key is teaching the gymnast a false grip.Generally the first way a gymnast gets on top of the rings.Immediately after the turn over the gymnast needs to pull down and back on the rings aggressively.A quick turn over at the bottom is important so the toes are directed upwards.While this does result in a flyaway it will never develop into anything more. Common error is to just swing and let go of the rings.The rings should be turned outward, and pressure must be kept. On the rearward swing the gymnast should drive their heels aggressively keeping their shoulders and chest pressed downas they rise.The rings should be turned in so that the gymnasts palms are facing back. On the forward swing the gymnast should try to turn over quickly then push the rings back and extend as much as possible.The gymnast must keep tension on the rings at all times. ![]() A good swing on rings takes a much longer time to develop than high bar.As the heels almost reach the cables the gymnast should hollow and continue to push on the rings to maintain control and lift.As the gymnast turns over the rings should be pushed down and out.The key is turning over in the rear swing. It is critical for the heels to drive aggressivly towards the ceiling and the chest and shoulders to stay down as long as possible. ![]()
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