Decades of gymnastics coaches will have many excellent details on this foundational gymnastic movement; We used it sparingly, and specifically, and it is one that if it doesn’t make complete sense for a participant, it doesn’t make any.
In the same concept as starting the Turkish Get-up from the top, following a push press: The last place you want to learn about missing internal/ external rotation, missing midline stability, or any other inconsistency, is when you are hanging upside-down from rings, ropes, or a bar.
____
Precursors (all contained within this very Movement Library):
- Pull-up (minimum 5 excellent rep)
- Hollow rock (minimum 20 excellent reps)
- L-sit (minimum :20 sec)
- Arm bar stretch (minimum 1/4 bodyweight @ :20 sec per arm)
We always recommend addressing each piece, before assembling the puzzle.
(Don’t skip steps, unless you favor impatience over performance… )