 y cyfrnodd cyfwyrd o'r ffordd. Yn ymdyn nhw'n credu i'r hwn yn y cyfrnod yma, mae oedd y rhan yn dda, i fi fyddwn yn ddefnyddio'n ddau'n ddau. Ond rydyn ni'n gweithio'n ffordd yma. Rydyn ni'n gweithio'n ddau'n ddau'n ddau'n ddau, ond yn unrhyw i'r ffordd yma, yna'n gweld o'r parm a'r rhyw pwysig o'r tŷ. Felly o'n rhan i'r rhan i'r ffordd, sy'n eto'n meddwl i'r llwyddech chi ddedig yn yn erbyn yr ennill. Felly, rydym hynny i'n meddwl y byddai yn symud i'r gweithi'r prifsyn. Rydym hynny i eto'r prifsyn gyda'r ddiffen. Felly, rydym hynny i'n meddwl y byddai, y meddwl bod y byddai yn ynw'n meddwl. Felly, yn ni'n meddwl yn ddim yn rhoi. Mae'n rhoi'n meddwl y byddai yn y gwasb o gyflydd. Mae'n rhoi'r ystafellau ar-n am y ddych yn ei fraffuron a ddiweddar y parm. Ac mae'r cyfnod o'r gynhyrchu o'r cyfosti i'w ddweud o'r ring yn y ddweud. Yn y gallwn i'r ddweud o'r ring, mae'r ddweud o'r gynhyrchu, yw oed yn y ddweud, felly mae'r ddweud yn y ddweud, mae'n ddweud o'r ring yn y ddweud. Byddwch i'r ddweud y ffolsgrif, mae'n ddweud o'r ring yn y ddweud. Yn y ddweud, mae'n ddweud. With the ring to the fat of the palm. I am using that what God gave us. From the top we take through. When I am in this position initially don't go full boring and start hanging full weights on that We want to just to experience this position so potentially we will do it on lower rings and then start to acclamatise ourselves. Ond we're going to look to pull, pull from this position, so whether it's a 45 degree pull or using one foot, we're going to think about pulling nice and high. Now initially, there's three stages to think about, the pull, so pull up the higher we make the pull, the less we have to spend on that transition. So the same when Tim was talking about handstands, when we do like the frog stand, the higher we get a hit, the less time we spend in the awkward bit in the middle. So what does that look like with the muscle up? So here, full script, big pull, so the higher the pull, I'm already in the bottom of that dip position. Next question coming through, jarring up. So you've got to be able to get out of that deep dip and control the rings, you've got to be able to pull in that, what I already said, that sort of awkward position of being in a full script where the wrist is cocked at sort of 90 degrees because you want the hand on the ring as it showed where you're going to be at the end. You can't rotate your hand on the ring because the ring's going to move, so what we do is we put the hand on the ring and rotate the wrist around the hand. And that fat paddy was talking about going across is in here rather than where you'd normally grab something in your fingers. Ignore my dodgy. But initially it's just about getting caught in that position. So don't worry about what's going to happen from the pull to the transition into the dip. Just think about pulling nice and high. The rings will do the rest. That's the nice thing about using the rings we can basically just come through the centre. We're not having to worry about a metal bar banging us in the head. We can use that to our advantage. So just think about initially we're going to use these rings that are lowered down so 45 degrees and moving into or between the rings. In fact we'll show you on these. It might make a bit more sense. So I can do, if you're comfortable, you can pull up in that position or I can do a row. So I grab the ring high, slide it down, cock the wrist like I said and I can get used to rowing in this position where it's across the base of my palm. I can gradually make it harder by taking my feet further forward so I'll become lower. Job is to make sure thumb touches the chest because that transition where we go through into the dip, your thumb needs to be at your chest. If we practice that with ring dips, so we've got the two elements, pulling, pushing out of the dip, high you pull, the deeper you dip, easier that middle section. Your choice whether you want to do practice in the row position or ultimately can we do it in a pull-up position. So opposed to the handstand where there's a real skill involved in this, this is just laying the foundations, the prerequisites. So if you get the pull-up high enough and the dip deep enough then you're going to be in a good position. No skill to it but that's providing you've got the strength and the mobility through your shoulders. So be patient. It's nice and tight so what are you actually going to go from a more neutral position? Yeah that's it, that's precisely it. So elbows to the side and then think about pulling yourself to the rings so you're doing like a chin up. So one thing I'll just give you a quick, so keep the elbows tight, the acid. Elbows a little bit more tight on this one because what you need to think about, go better. What you need to think about when you're doing a dip, you're not going to be out here. The elbows are going to be like slap bang tight to your body. So we need to maximise the pull to dip. So what we can't afford is to lose energy or efficiency going out wide. So we're just trying to make it as smooth as possible. I, like with the gymnastics, you want to go from A to B as smooth as, clean as possible. But initially obviously there's lots to think about. Just get used to laying up but keeping elbows nice and tight. Best one yet. Good, really good. Let's have two more of those. Good, one more. Pull. Really good. No, really good. So what you can actually do is make it harder for yourself by taking feet further away. Because obviously everything's leverage. So if you're here, pull. Same principle. Elbows tight, lay in the front of the palm. Big pull. So that's it, making it more difficult. Good. Big pull. Good. Excellent. Let's have two more. Good, last one. Super. Right guys. So if you've got a sec. So some of you picked that up really, really quickly, which is nice. And you sort of get into a stage now. Again, not to call anyone out. But you're finding this really easy. So pulling through and actually getting to here and it's like, Oh, is that a muslo? Have I done a muslo? So what are we thinking about doing? So you can really start to feel the instability of the rings. So we're going to look at that top position now. So keeping everything really nice and tight. And this is why we don't want to leak any sort of efficiency or that movement integrity that we've come through. So as we come through, everything's got to stay nice and tight. Because we're very difficult to generate force out here. So we're going to do the opposite. So if we come from the top now thinking about locking that bomb down. Elbow is nice and tight. Tailbone underneath. So that hollow body position. See what that feels like. So initially don't be surprised if your brain starts trying to do the maths. You doing this? Yes. Okay. But eventually over time you'll learn that position. So just think about keeping elbows nice and tight. If you need to bring the rings down a little bit more so you're close to the ground or get a little step. Just so you can feel that position. Elbow's nice and tight. Over the top. And you can really start to feel the pressure coming through the bottom of that part. If that starts to feel good very quickly some of you will get this. Start to think about going into a deep dip. Even if you haven't got the strength to come back out of that. Elbow's nice and tight. Slowly come down into that dip position. So if you start to feel any sort of discomfort through your pec, shoulders, etc. Maybe roll it out or maybe just step away from the moment. So don't feel like you need to force through something. Let pain be your guide. Thumb to chest. Just look at that deep position. Even if you just put a speed on the clock. As far as I'm going to get down to the bottom. It's getting comfortable at the end. That needs to be comfortable. That needs to be happy place. Ever seen happy Gilmore? Because that's where you're going to try and get to. Let your brain have that. Don't rush being in that position. That is your safe place. Your pull needs to match that. So just do what I'm saying. Look where his thumbs are. In relation to the height of his chest. His pull is going to come to that safe place. That's the position. So as you're coming down. Rightly now. You're strongly in that eccentric. Is that dip? That's the transition that we're looking for. Don't rush to that. Unless you feel really comfortable. Initially. Rings nice and tight. Even if you just keep one foot on the floor. We can't just chop a leg off and lose weight. So how do we manage that weight? Always nice and tight. If that feels good. Nice deep dip. Have a go. Some of you are struggling with getting high enough. We need to go from a position. That we can happily generate force from. Obviously you saw me. Coming from the full. Rings extremely rotated to pull. Needs to be comfortable getting into that bottom position. Now don't feel like you need to go from full dead hang. A lot of us are more used to generated force. For a pull up. A slightly bent arm. Notice how I've got potentially taken some of the weight off. Jackie we've got some bands. Potentially if you're struggling with that pull. We need to create an environment that we can learn. But we may not have the strength just yet. So if you're struggling with that pull. Either use a band or go with bent arms. So I've already got a slight bend in my arms. I'm not having to go from full straight arm. So bent arm. I'm having to pull really high. So one of the cues I've been given out is. Think about putting your thumb. Into your armpit. Or trying to hear. Also the rings. Some of you are also creating a gate. Creating a barrier. So when we're getting into this bottom position. Pulling high. And rotate the rings. Remember these can go in full. Full rotation. Full oscillation. So use that capacity. So what we'll be doing now is really concentrating on. Trying to create this happy place. Getting comfortable. Pulling nice and high. Remember the higher the pull. And the deeper the dip. The less time we're spending that funky bit in the middle. That transition. OK. So if we grab a. So just do that. Just pull one more at the top. Yep. Like if pull and pause. Like just put that idea. The thumb to chest. Is always like starting to get through his transition. Even one step that's his full intervention. Even one step is there. Just thumb. Can he hold? Can he hold there? Look. Elbow is close to the side. Thumb to chest. That's a happy place for him. He's holding it whilst I'm talking. For me that would be annoying. For me that would be annoying. For me that would be annoying. Easy for him. It's not like he pulls up. And can't stay there and fall him back down. The same thing of our frog stand. It's not like I'm struggling to stay in my frog stand. What's going to happen? Take one thing off. You're going to collapse down. If you can't hold and stay there. When you try to transition forward. You're going to start falling down. Whereas we've got to stay high. So that is going to be high and comfortable. Like I'm strong there. And my deep dip. Which I'm going to match. I'm going to be strong there. You can bring the rings up a little bit. Something that's working on the rings. I can create a cradle for myself. So underneath my bum. You've got a big ass like me. It's beautiful. There on your hamstring. Ham just goes on top. And as long as you... As long as you don't let go of the ring. And I've clamped it underneath. I'm happy. I come down and cut the wrist. Just so I make sure I am instilling false grip. Because I'm now close to the floor. I'm going to be in a little bit of an else's position. It's not a problem. I'm just getting used to pulling. And pausing at the top. I'm going to pause at the top. The thumb is touching the chest. And I'm constantly thinking about applying force down into the ring. I can do the same thing for my dips. If I was struggling to get back up. Goes across. Make a little cradle. Jump up and put my knees in. At the top. I turn the rings out a little bit. And I drop them into the bottom. I get comfortable. The bottom position of the band is going to help me. Just get out a little bit more smoothly. For those that need a little bit of additional help going through on that. So you still want to be working hard. You don't want the band doing all the work. Nor do you want to be firing up and through the bands and headbutting the ceiling. You want to be in a position where you can do two or three. But it's not doing all the work for you. Just learning that pattern. Without actually blasting yourself. Knacking yourselves out. Have a go. It's a big pull. So just think about really pulling nice and high. Yeah. But you were really close. But you see how the rings didn't move with you. So they almost sat in front of you. We need them to work so that you can then took them under your armpit. Have another go. Just think about pulling really nice and high. Pull pull pull pull pull. Thumbs to your chest. Good. So for you you'll connect now when we go from the top down. Because you'll be able to connect that dip into that rotation. Yeah. Don't knack yourself out. This is the player in your time. Go on one more. So think about everybody's nice and tight. And then you're going to basically trace that peck from outside to in. Not bad not bad. Just lost it a little bit through the right. But that's the challenge for the scatter to stay on. Because as soon as that was the wonder it will lose it. So it's constantly you're not trying to lose any height. But you're moving your weight from in front to behind. That's all that's happening. That's what happened when you did that negative in the first demo. I never thought about going through it. It's just again you're trying to facilitate that learning. If you haven't got the strength. I reckon I would have blasted all this. Look at this. Nice. Press up to him. So like external rotation. So you'll feel that like a real stretch coming through your forearm. That was nice though. So for you it actually makes more sense to add a bit more load. Because when you're doing it on there you're like. Just basically coming straight through. I can't quite feel what's going on. 100% so your pull is really good. So really lie on that to get you nice and high. So you don't have to spend long in that middle bit. But that was exactly as you did mate. Mate that's great. And the same on the way down. Think about going from the outside of the peck. Trace it to the end. It's just starting to wander a little bit. Good. Being low down so that the band can go under the bum. Means we're going to be in a bit of an L-sit position. That L-sit position isn't a bad thing. Because when the feet go down. It helps me rock forward in between the rings. So he's going to go through. He's sat on the band. Making sure he's got in his false grip. You can use your feet into the floor to just let yourself adjust. Then his job is thumb to chest. Don't mess about aggressively in between the rings. So the first one we did. You pause. And try to get rid of it. Use the pull. Pull through. That's the message you're talking about. So links the two together. Put your feet down. Adjust your false grip. This time I want you to pull. Go through and find that happy place. The bottom of the deep dip. Don't rush to get out of the deep dip. And then get out. That's the most difficult bit. So his brain is going like, I'll get some right now, is it? Yeah, it's fine. And then it's the case of getting rid of the red band. The red band doesn't help much. It's a little much to it. A few of you are using on the high ring. Just come down and jump on to this one. No links. Let yourself do the full thing like Bob. You look like you're so close. I'm feeling one today. Yes, it's gone. I just want to make one point, guys. So you kind of just links it all together. I was just giving Ellie some of this. Ellie, just jump back on there a bit. So when you came into the transition, anybody see what's happening up in here which makes it look like it's not as happy as it could be? Elbows are finishing out somewhere here. That just put your hands down. I'll be using an example. Ellie works at computers. That means Ellie gets tight in here. So part of my programming cube would be some more range of movement here. Bring the shoulders back. Just jump on the floor. You know what I'm using. Sit on the floor and do that seated shoulder extension that we did before. Hard? Yeah. It's not everyone's going to get fingers together, but you can see straight away the point we made yesterday about the movement do what's hard. As soon as I said do that seated extension, I got it. If I pick something good, I got it. Showing off time. So that position there is going to help those shoulders come back. It's going to help the chest posture. We're going to look at some horizontal pull-ups of tomorrow. So when he comes through that transition, he's not here, which is not great. The head of the shoulder is right in the front of the socket. He's here. So if he comes through the rings, just go back. As soon as we hit some restrictions, it's difficult for us to get through the rings. So he's probably strong enough to do it. We might have a range of movement, but while a lot of people are just going bully strength, strength, strength, strength, and actually just go and roll your shoulders out and stretch them out and you might get it. Because it's a movement issue, not a strength issue. It's a beautiful thing about kind of things. You can't hide from the whole system. The motivation that you want to do, I must admit, maybe the motivation you need is to actually sort out your junky shoulders rather than just someone saying, you spent so much time sitting at your desk, you need to roll your, you need to work on your shoulder posture and you're like, but you've got to do a muscle up. OK, I'll do it for a muscle up, no problem. If you like me.