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Exercises Movements, technique & proper execution

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Old 07-15-2012, 12:55 PM   #1
Walter Augustine
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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 http://gymnasticswod.com/content/iro...rogression-pt1
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Old 07-15-2012, 03:27 PM   #2
Steven Low
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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.
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Old 07-16-2012, 11:10 PM   #3
Blair Robert Lowe
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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.
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