Forward Roll to Support on Rings

The forward roll to support on the rings is a fun little exercise that combines pressing, pulling and false grip strength on the rings. In this variation, we start and finish each rep in straight arm ring support position with ring turn out.
From the support position, we bend the elbows and take the shoulders forward as if we are about to perform a dip. At the same time, we push into the rings to help elevate the hips above rings height and initiate the forward roll. Notice how the rings are pulled in towards each other and how they are in front of the body as we lift the hips up. As we take the hips past the vertical line, the rings are rotated back into the ring turn out position. We use the biceps to help keep the forearms close to the torso as the body moves around the rings. If the forearms move away from the torso, the muscle-up transition will become much more difficult. We also want to keep the elbows tucked in by our sides and not allow them to flare outwards in any part of the forward roll.

[@gusthunter4181]

great tutorial, thank you!

[@jota3732]

Excellent demonstration attention was very impressive, really helpful thanks for the posting. I’m all subbed up 👍

[@TSTMethod]

Thanks Jota.

[@user-yf4kc9el9j]

Good nice motion tutorial 👍

[@TSTMethod]

Thank you 👍

[@davidxyj]

Thanks 👍 it's exactly what I am looking for! Well done Man!

[@TSTMethod]

Glad to help Brother!!! Good luck with the forward roll

[@Francesco_Di_Pereira]

Good

[@TSTMethod]

Cheers bro.

[@matteoc5867]

just did it! thank you !!

[@BingBongWasheeWashee]

great tut man will try

[@TSTMethod]

Glad you found it useful. Let me know how you go?

[@valkamochalin3348]

should I do dips like that with the stomach pushed out?

[@TSTMethod]

In this video, my bottom rib sticks out a little as I press up in the dip. Ideally, I should keep the midline a little tighter and not allow the ribcage to stick out like this. As your building strength in the dip, it is OK to have the rib stick out a little but try to limit this over time.

[@rbe6963]

Tried , not there yet

[@TSTMethod]

It's all about the grip and the strength to stay close to the rings. Keep up the practice and I'm sure you will nail it.

[@leftpalmofbuddha6116]

Excellent tutorial! Great explanation, slow down of the movement and overall commentary. Thanks for making this!!

[@TSTMethod]

happy to help, let us know how you go? Feel free to tag us on Facebook or Instagram with your videos. ;-)

[@Sirux7]

What an amazing tutorial! Short and still covers all important points. Thanks for the cue to use the biceps to keep the forearms close to the body. That was one of my weak points during the movement but didn't know what muscle to flex exactly to prevent it.

[@TSTMethod]

glad we can help. Thanks for sharing your feedback and best of luck with your forward rolls.

[@jose-hy8kg]

I cant keep forearms close to my body when I rotate. Is this lack of bicep strength?

[@Sirux7]

@@jose-hy8kg If your shoulder angle is opening/elbows lose contact with your body as well, then it is probably also lat strength that is lacking. Otherwise I would guess mainly bicep strength since it mimics a curl. If you are lacking lat strength as well, it should get better once you improve with horizontal pulling motions, so for example any kind of rowing. For this move in particular, I would suggest training tucked front lever rows. The final concentric part of the movement is basically the locked position that you have trouble holding. So maybe start with negatives if you can not pull up and hold?

[@TSTMethod]

@@jose-hy8kg possibley a lack of strength or a lack of control. If you move too fast the forces of gravity can pull you down quickly. Try to move slowly and keep tension in the muscles to control the movement and resist the forces of gravity.