CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 07-15-2012, 12:55 PM   #1
Walter Augustine
Member Walter Augustine is offline
Join Date: Apr 2012
Location: Bethesda  MD
Posts: 31
Externally Rotated Ring Support

When watching a tutorial on progressing the Iron Cross, the guy said that an externally rotated shoulder is the strongest position to be in during a support. I can support myself on rings with internal rotation, but not external.

What movement should I train to strengthen an externally rotated support?

Here's the video
  Reply With Quote
Old 07-15-2012, 03:27 PM   #2
Steven Low
Member Steven Low is offline
Steven Low's Avatar
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Externally Rotated Ring Support

The "rings turned out" (RTO) position isn't really the most stable I would say, but once you get better at it then it will provide the most control through a variety of skills including handstands, iron cross, planche, press handstands, etc. because the ring straps start to get in your way.

And to get better at RTO position you have to practice RTO position.

I usually suggest spending at least a minute or two working your support position (non-RTO and then moving to RTO as you get better) in your warm up.
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 07-16-2012, 11:10 PM   #3
Blair Robert Lowe
Member Blair Robert Lowe is offline
Blair Robert Lowe's Avatar
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Externally Rotated Ring Support

You said it. Train a Ring Turned Out Support. Warm it up with just using a pushup variant/straight arm plank with the rings set low. If need be, set the rings so you can get into support while being on your tippy toes. We often do this for gymnasts with an inclined wedge so they can adjust how much support they need on their toes when first starting to work it by themselves (or you can just self spot is which is good but kind of takes you away from spotting something else on event).

However, note that during an Iron Cross, most coaches would prefer to see the shoulder internally rotated, especially when connecting ring strength elements.

For example, Back Lever to Cross or Azarian movements, Maltese to Planche, etc.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
right femur likes to be externally rotated...need to fix this John Koshy Exercises 79 04-14-2011 08:26 AM
Pain when externally rotating hip (Not injury related) Timothy John Miller Jr. Health and Medical Issues 0 10-18-2009 10:50 PM
Why is correct ring support "open"? Victor Putz Exercises 5 07-21-2009 10:00 AM
Ring support pain/dip question Derek Maffett Injuries 1 08-30-2007 04:39 AM
Indoor ring support structure--and more hakim Equipment 2 05-24-2004 12:52 PM

All times are GMT -7. The time now is 05:52 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.