Tutorial

																									

														
0.03
														
welcome to this next episode we are
													
																									

														
2.01
														
going to be looking at some ring rows
													
																									

														
3.84
														
with these gymnastic rings so the idea
													
																									

														
7.74
														
is with these gymnastics rings is we are
													
																									

														
10.679
														
going to hold them above us with our
													
																									

														
13.44
														
body touching the ground we're going to
													
																									

														
15.599
														
try to keep our body straight and the
													
																									

														
17.64
														
idea is that our arms are gonna pull
													
																									

														
19.949
														
forwards towards our chest and we're
													
																									

														
22.23
														
going to try to touch the ring on our
													
																									

														
24.39
														
chest so I'm gonna grab the Rings here
													
																									

														
28.34
														
bloody straight underneath arms
													
																									

														
31.289
														
absolutely straight I pull and then come
													
																									

														
36.27
														
back down so the beauty of this exercise
													
																									

														
39.239
														
is the fact that you can make it very
													
																									

														
42.149
														
very scalable by increasing or
													
																									

														
45.539
														
decreasing the height of your torso so
													
																									

														
47.94
														
where your arms are or increasing or
													
																									

														
50.879
														
decreasing the height of where your feet
													
																									

														
53.219
														
are going to be so to begin with let's
													
																									

														
55.949
														
just start playing around with how high
													
																									

														
58.53
														
our torso is from the ground okay so if
													
																									

														
62.579
														
when we're holding the Rings our torso
													
																									

														
65.489
														
is near on parallel with the ground so
													
																									

														
68.549
														
we're very close to the ground and we're
													
																									

														
70.77
														
very straight this is going to be a lot
													
																									

														
73.979
														
harder to do and pulling than if we were
													
																									

														
77.28
														
at a greater angle okay so for instance
													
																									

														
81.39
														
if I was to increase the height of this
													
																									

														
83.759
														
ring the it would increase where my arms
													
																									

														
88.08
														
would be and the angle of my torso okay
													
																									

														
91.29
														
I'm just going to use the one for the
													
																									

														
93.39
														
moment from here I'm going to put my
													
																									

														
97.14
														
feet down my arms straight and now the
													
																									

														
99.99
														
actual pull is easier to do because the
													
																									

														
105
														
angle of my body is at a greater steeper
													
																									

														
107.85
														
angle the second thing that we can
													
																									

														
110.13
														
change is actually where our feet are
													
																									

														
113.07
														
going to be so you'll see that I have
													
																									

														
115.409
														
this step ladder here I'm actually just
													
																									

														
117.509
														
going to use one ring for the moment so
													
																									

														
119.729
														
I'm just gonna use this ring again I'm
													
																									

														
122.34
														
gonna hold it like this and I'm gonna be
													
																									

														
124.86
														
side on so you can see where my body is
													
																									

														
127.14
														
and how straight I'm going to be so I'm
													
																									

														
130.709
														
going to keep the ring at the height
													
																									

														
132.46
														
it was and to begin with I'm gonna put
													
																									

														
135.31
														
my feet on the lowest rung of the
													
																									

														
139.24
														
stepladder now from here I can keep my
													
																									

														
141.79
														
body straight pull and come back down
													
																									

														
144.91
														
okay now that was what I did originally
													
																									

														
148.75
														
this time what's going to happen is I'm
													
																									

														
151.27
														
going to put my feet higher again
													
																									

														
153.55
														
changing the angle of my body and
													
																									

														
156.75
														
remember the more parallel to the crack
													
																									

														
159.55
														
the ground I am the harder it is going
													
																									

														
161.89
														
to be so again from here I'm going to
													
																									

														
164.53
														
come down and then walk my feet up until
													
																									

														
167.05
														
the top and from here I keep my body
													
																									

														
170.77
														
straight and now I pull and come back
													
																									

														
174.07
														
down
													
																									

														
175.11
														
so again you can see that I am parallel
													
																									

														
178.36
														
to the ground and it now becomes harder
													
																									

														
181.15
														
to do the exercise so as you can see
													
																									

														
183.78
														
changing the height of the Rings or your
													
																									

														
187.09
														
feet to change the angle of where our
													
																									

														
189.82
														
body is going to be is what's going to
													
																									

														
192.19
														
make this exercise easier or harder for
													
																									

														
195.52
														
you okay let's have a look at some of
													
																									

														
198.31
														
the pluses and minuses of using the
													
																									

														
200.89
														
Rings and doing ring rows on the plus
													
																									

														
204.19
														
side the first one is the fact that it
													
																									

														
206.53
														
is highly scalable by changing the angle
													
																									

														
209.53
														
we've said you can make this easier or
													
																									

														
212.11
														
harder and that is very easy to do by
													
																									

														
214.18
														
just changing the straps changing the
													
																									

														
216.52
														
height or bringing your feet up higher
													
																									

														
218.59
														
okay so the second benefit is the fact
													
																									

														
221.5
														
that we're now doing some pulling where
													
																									

														
223.69
														
it can change the angle which means
													
																									

														
225.67
														
we're going to be able to do a type of
													
																									

														
228.16
														
pull depending on where our body is
													
																									

														
230.89
														
going to be so the other great thing is
													
																									

														
233.59
														
the Rings are very unstable okay so they
													
																									

														
236.41
														
move around a lot these Stratfor move
													
																									

														
238.21
														
around a lot and it means that any
													
																									

														
240.63
														
stabilizing muscles to keep your arms in
													
																									

														
243.34
														
and doing the pull are really going to
													
																									

														
245.89
														
help when it translates onto a bar where
													
																									

														
248.62
														
you don't actually need to use those
													
																									

														
250.54
														
muscles as much okay so moving on to
													
																									

														
253.12
														
some of the negatives of the Rings
													
																									

														
255.75
														
number one is the fact that you actually
													
																									

														
258.4
														
need rings so you have to go out and buy
													
																									

														
260.83
														
these they come in a lot of different
													
																									

														
263.5
														
qualities and
													
																									

														
265.139
														
to be quite honest we don't actually
													
																									

														
266.879
														
need very high quality ones you can get
													
																									

														
269.939
														
these fairly cheap again off Amazon or
													
																									

														
271.919
														
Ebay I'll put the link in the
													
																									

														
273.569
														
description but they can come in very
													
																									

														
276.569
														
handy with different types of training
													
																									

														
278.669
														
also because the mechanics is slightly
													
																									

														
282.659
														
different the pulling forwards is not
													
																									

														
285.779
														
going to translate to the pulling down
													
																									

														
288.15
														
so you're going to be working the
													
																									

														
290.43
														
mechanics slightly differently with
													
																									

														
292.68
														
rings which again we kind of want to
													
																									

														
295.409
														
mirror the pull-up as accurately as we
													
																									

														
299.009
														
can so again as a definite negative with
													
																									

														
302.4
														
using the Rings as training for the
													
																									

														
304.77
														
pull-up okay so a couple of things to
													
																									

														
307.469
														
think about when you are doing the Rings
													
																									

														
309.419
														
now first off we want to try to keep our
													
																									

														
312.689
														
hands facing forwards so this is going
													
																									

														
315.81
														
to replicate when we go up onto the bar
													
																									

														
318.509
														
we want to try to keep the Rings in this
													
																									

														
320.55
														
position rather than this position which
													
																									

														
323.219
														
will generally start to happen you're
													
																									

														
325.919
														
they'll try to pull it inwards so you're
													
																									

														
327.839
														
gonna have to force your hands outwards
													
																									

														
329.699
														
so the pull is gonna translate as
													
																									

														
331.83
														
accurately as we can onto the bar
													
																									

														
335.27
														
lastly one of the other problems is the
													
																									

														
338.55
														
fact that when you start becoming
													
																									

														
341.189
														
fatigued from doing the training with
													
																									

														
344.189
														
the Rings what generally happens is the
													
																									

														
347.25
														
back and core muscles start to get tired
													
																									

														
349.77
														
and you start to see that this is Bend
													
																									

														
352.979
														
in the torso you need to keep your body
													
																									

														
356.039
														
straight the entire time otherwise it's
													
																									

														
359.129
														
not doing the work correctly and you're
													
																									

														
361.319
														
actually putting the stress on the wrong
													
																									

														
364.68
														
muscles so what generally happens again
													
																									

														
367.889
														
I'll use just one bar one ring from the
													
																									

														
371.699
														
side so when let's go up here you want
													
																									

														
376.169
														
to keep your body straight squeezing at
													
																									

														
378.449
														
your glutes and your abs and this is
													
																									

														
382.139
														
where you should be generally when
													
																									

														
384.539
														
people become fatigued this starts
													
																									

														
388.02
														
happening and when the bend in the butt
													
																									

														
391.08
														
and the hip starts happening this is
													
																									

														
393.479
														
when you know that the quality of the
													
																									

														
395.49
														
pull is not
													
																									

														
397.21
														
at all
													
																									

														
405.82
														
you
													
																							

1
00:00:00,000 --> 00:00:03,000
welcome to this next episode we are

2
00:00:02,000 --> 00:00:07,000
going to be looking at some ring rows

3
00:00:03,000 --> 00:00:09,000
with these gymnastic rings so the idea

4
00:00:07,000 --> 00:00:12,000
is with these gymnastics rings is we are

5
00:00:10,000 --> 00:00:14,000
going to hold them above us with our

6
00:00:13,000 --> 00:00:17,000
body touching the ground we're going to

7
00:00:15,000 --> 00:00:19,000
try to keep our body straight and the

8
00:00:17,000 --> 00:00:21,000
idea is that our arms are gonna pull

9
00:00:19,000 --> 00:00:23,000
forwards towards our chest and we're

10
00:00:22,000 --> 00:00:28,000
going to try to touch the ring on our

11
00:00:24,000 --> 00:00:30,000
chest so I'm gonna grab the Rings here

12
00:00:28,000 --> 00:00:35,000
bloody straight underneath arms

13
00:00:31,000 --> 00:00:38,000
absolutely straight I pull and then come

14
00:00:36,000 --> 00:00:41,000
back down so the beauty of this exercise

15
00:00:39,000 --> 00:00:45,000
is the fact that you can make it very

16
00:00:42,000 --> 00:00:47,000
very scalable by increasing or

17
00:00:45,000 --> 00:00:50,000
decreasing the height of your torso so

18
00:00:47,000 --> 00:00:52,000
where your arms are or increasing or

19
00:00:50,000 --> 00:00:55,000
decreasing the height of where your feet

20
00:00:53,000 --> 00:00:58,000
are going to be so to begin with let's

21
00:00:55,000 --> 00:01:01,000
just start playing around with how high

22
00:00:58,000 --> 00:01:04,000
our torso is from the ground okay so if

23
00:00:62,000 --> 00:01:07,000
when we're holding the Rings our torso

24
00:00:65,000 --> 00:01:10,000
is near on parallel with the ground so

25
00:00:68,000 --> 00:01:13,000
we're very close to the ground and we're

26
00:00:70,000 --> 00:01:16,000
very straight this is going to be a lot

27
00:00:73,000 --> 00:01:20,000
harder to do and pulling than if we were

28
00:00:77,000 --> 00:01:23,000
at a greater angle okay so for instance

29
00:00:81,000 --> 00:01:27,000
if I was to increase the height of this

30
00:00:83,000 --> 00:01:30,000
ring the it would increase where my arms

31
00:00:88,000 --> 00:01:33,000
would be and the angle of my torso okay

32
00:00:91,000 --> 00:01:36,000
I'm just going to use the one for the

33
00:00:93,000 --> 00:01:39,000
moment from here I'm going to put my

34
00:00:97,000 --> 00:01:44,000
feet down my arms straight and now the

35
00:00:99,000 --> 00:01:46,000
actual pull is easier to do because the

36
00:00:105,000 --> 00:01:50,000
angle of my body is at a greater steeper

37
00:00:107,000 --> 00:01:52,000
angle the second thing that we can

38
00:00:110,000 --> 00:01:55,000
change is actually where our feet are

39
00:00:113,000 --> 00:01:57,000
going to be so you'll see that I have

40
00:00:115,000 --> 00:01:59,000
this step ladder here I'm actually just

41
00:00:117,000 --> 00:01:61,000
going to use one ring for the moment so

42
00:00:119,000 --> 00:01:64,000
I'm just gonna use this ring again I'm

43
00:00:122,000 --> 00:01:66,000
gonna hold it like this and I'm gonna be

44
00:00:124,000 --> 00:01:69,000
side on so you can see where my body is

45
00:00:127,000 --> 00:01:72,000
and how straight I'm going to be so I'm

46
00:00:130,000 --> 00:01:74,000
going to keep the ring at the height

47
00:00:132,000 --> 00:01:78,000
it was and to begin with I'm gonna put

48
00:00:135,000 --> 00:01:81,000
my feet on the lowest rung of the

49
00:00:139,000 --> 00:01:84,000
stepladder now from here I can keep my

50
00:00:141,000 --> 00:01:87,000
body straight pull and come back down

51
00:00:144,000 --> 00:01:90,000
okay now that was what I did originally

52
00:00:148,000 --> 00:01:92,000
this time what's going to happen is I'm

53
00:00:151,000 --> 00:01:96,000
going to put my feet higher again

54
00:00:153,000 --> 00:01:99,000
changing the angle of my body and

55
00:00:156,000 --> 00:01:101,000
remember the more parallel to the crack

56
00:00:159,000 --> 00:01:103,000
the ground I am the harder it is going

57
00:00:161,000 --> 00:01:106,000
to be so again from here I'm going to

58
00:00:164,000 --> 00:01:110,000
come down and then walk my feet up until

59
00:00:167,000 --> 00:01:114,000
the top and from here I keep my body

60
00:00:170,000 --> 00:01:114,000
straight and now I pull and come back

61
00:00:174,000 --> 00:01:118,000
down

62
00:00:175,000 --> 00:01:121,000
so again you can see that I am parallel

63
00:00:178,000 --> 00:01:123,000
to the ground and it now becomes harder

64
00:00:181,000 --> 00:01:126,000
to do the exercise so as you can see

65
00:00:183,000 --> 00:01:129,000
changing the height of the Rings or your

66
00:00:187,000 --> 00:01:132,000
feet to change the angle of where our

67
00:00:189,000 --> 00:01:134,000
body is going to be is what's going to

68
00:00:192,000 --> 00:01:138,000
make this exercise easier or harder for

69
00:00:195,000 --> 00:01:140,000
you okay let's have a look at some of

70
00:00:198,000 --> 00:01:143,000
the pluses and minuses of using the

71
00:00:200,000 --> 00:01:145,000
Rings and doing ring rows on the plus

72
00:00:204,000 --> 00:01:149,000
side the first one is the fact that it

73
00:00:206,000 --> 00:01:151,000
is highly scalable by changing the angle

74
00:00:209,000 --> 00:01:153,000
we've said you can make this easier or

75
00:00:212,000 --> 00:01:156,000
harder and that is very easy to do by

76
00:00:214,000 --> 00:01:158,000
just changing the straps changing the

77
00:00:216,000 --> 00:01:160,000
height or bringing your feet up higher

78
00:00:218,000 --> 00:01:163,000
okay so the second benefit is the fact

79
00:00:221,000 --> 00:01:165,000
that we're now doing some pulling where

80
00:00:223,000 --> 00:01:167,000
it can change the angle which means

81
00:00:225,000 --> 00:01:170,000
we're going to be able to do a type of

82
00:00:228,000 --> 00:01:173,000
pull depending on where our body is

83
00:00:230,000 --> 00:01:175,000
going to be so the other great thing is

84
00:00:233,000 --> 00:01:177,000
the Rings are very unstable okay so they

85
00:00:236,000 --> 00:01:180,000
move around a lot these Stratfor move

86
00:00:238,000 --> 00:01:183,000
around a lot and it means that any

87
00:00:240,000 --> 00:01:185,000
stabilizing muscles to keep your arms in

88
00:00:243,000 --> 00:01:188,000
and doing the pull are really going to

89
00:00:245,000 --> 00:01:189,000
help when it translates onto a bar where

90
00:00:248,000 --> 00:01:192,000
you don't actually need to use those

91
00:00:250,000 --> 00:01:195,000
muscles as much okay so moving on to

92
00:00:253,000 --> 00:01:198,000
some of the negatives of the Rings

93
00:00:255,000 --> 00:01:200,000
number one is the fact that you actually

94
00:00:258,000 --> 00:01:203,000
need rings so you have to go out and buy

95
00:00:260,000 --> 00:01:204,000
these they come in a lot of different

96
00:00:263,000 --> 00:01:206,000
qualities and

97
00:00:265,000 --> 00:01:209,000
to be quite honest we don't actually

98
00:00:266,000 --> 00:01:211,000
need very high quality ones you can get

99
00:00:269,000 --> 00:01:212,000
these fairly cheap again off Amazon or

100
00:00:271,000 --> 00:01:215,000
Ebay I'll put the link in the

101
00:00:273,000 --> 00:01:218,000
description but they can come in very

102
00:00:276,000 --> 00:01:222,000
handy with different types of training

103
00:00:278,000 --> 00:01:225,000
also because the mechanics is slightly

104
00:00:282,000 --> 00:01:227,000
different the pulling forwards is not

105
00:00:285,000 --> 00:01:229,000
going to translate to the pulling down

106
00:00:288,000 --> 00:01:232,000
so you're going to be working the

107
00:00:290,000 --> 00:01:234,000
mechanics slightly differently with

108
00:00:292,000 --> 00:01:238,000
rings which again we kind of want to

109
00:00:295,000 --> 00:01:241,000
mirror the pull-up as accurately as we

110
00:00:299,000 --> 00:01:244,000
can so again as a definite negative with

111
00:00:302,000 --> 00:01:247,000
using the Rings as training for the

112
00:00:304,000 --> 00:01:248,000
pull-up okay so a couple of things to

113
00:00:307,000 --> 00:01:252,000
think about when you are doing the Rings

114
00:00:309,000 --> 00:01:255,000
now first off we want to try to keep our

115
00:00:312,000 --> 00:01:257,000
hands facing forwards so this is going

116
00:00:315,000 --> 00:01:259,000
to replicate when we go up onto the bar

117
00:00:318,000 --> 00:01:262,000
we want to try to keep the Rings in this

118
00:00:320,000 --> 00:01:265,000
position rather than this position which

119
00:00:323,000 --> 00:01:267,000
will generally start to happen you're

120
00:00:325,000 --> 00:01:268,000
they'll try to pull it inwards so you're

121
00:00:327,000 --> 00:01:270,000
gonna have to force your hands outwards

122
00:00:329,000 --> 00:01:274,000
so the pull is gonna translate as

123
00:00:331,000 --> 00:01:277,000
accurately as we can onto the bar

124
00:00:335,000 --> 00:01:280,000
lastly one of the other problems is the

125
00:00:338,000 --> 00:01:283,000
fact that when you start becoming

126
00:00:341,000 --> 00:01:287,000
fatigued from doing the training with

127
00:00:344,000 --> 00:01:289,000
the Rings what generally happens is the

128
00:00:347,000 --> 00:01:292,000
back and core muscles start to get tired

129
00:00:349,000 --> 00:01:295,000
and you start to see that this is Bend

130
00:00:352,000 --> 00:01:298,000
in the torso you need to keep your body

131
00:00:356,000 --> 00:01:301,000
straight the entire time otherwise it's

132
00:00:359,000 --> 00:01:304,000
not doing the work correctly and you're

133
00:00:361,000 --> 00:01:307,000
actually putting the stress on the wrong

134
00:00:364,000 --> 00:01:311,000
muscles so what generally happens again

135
00:00:367,000 --> 00:01:315,000
I'll use just one bar one ring from the

136
00:00:371,000 --> 00:01:317,000
side so when let's go up here you want

137
00:00:376,000 --> 00:01:321,000
to keep your body straight squeezing at

138
00:00:378,000 --> 00:01:324,000
your glutes and your abs and this is

139
00:00:382,000 --> 00:01:327,000
where you should be generally when

140
00:00:384,000 --> 00:01:330,000
people become fatigued this starts

141
00:00:388,000 --> 00:01:333,000
happening and when the bend in the butt

142
00:00:391,000 --> 00:01:335,000
and the hip starts happening this is

143
00:00:393,000 --> 00:01:336,000
when you know that the quality of the

144
00:00:395,000 --> 00:01:339,000
pull is not

145
00:00:397,000 --> 00:01:339,000
at all

146
00:00:405,000 --> 00:01:347,000
you