 Welcome back to the school cast and it's Tim and Jaco here. This is Beginner's Ring Workout Part 1 and we're going to look at some rowing movements to try and help balance out the shoulder from all the sort of pushing exercises we're doing. And one of the key parts we're going to have in it is some horizontal rowing so that we're going to be rowing in this plane rather than just in our pull-ups and our vertical positions to try and balance out some of all that pushing we do in those pull-ups to help balance out that shoulder so we're working some of the posterior doubt we're working that shoulder way of attraction and get those shoulders healthy in good positions. One thing I love about the rings guys is we can literally take them anywhere if you've got something to hang them from you're good to go you've got a full body workout for what 15-20 quid these will cost. So we get to use these outside today the sunshine and that's always a priority for us but we still use these in the gym so if you can get a set you've got loads of options for your pulling work we do so much pushing these were a great solution to make sure we've got balance in our training program. So follow along we've got five exercises for you let's get into the lesson now. Okay so the first exercise is going to be a body weight row so what Tim's going to do is going to be like the lower Tim goes the harder he's going to make this so he's going to change his foot position to make it more or less difficult for him so if he walks his feet back as he starts to come on put a bit of an angle that's going to make it easy for us so as a beginner we're going to start somewhere up here and you can progress by walking your feet forward. A couple of key points before we even get into the rowing movement is he's got his abs tight like he's ready to take the punch and his bum's on like he's squeezing a 50 pound note between his butt cheeks and that creates that nice trunk and body alignment. From there he's going to try and set the shoulder so he's going to squeeze the shoulder blades back imagine he's pinching a pound coin between his shoulder blades whilst not losing midsection so he's not going to just squeeze the shoulders back and create an arch in that lower back he's going to make sure he's keeping that core and glute engagement together so he squeezes a pound coin between his shoulder and then his job is to try and drive the elbow back behind him that's going to move him towards his hand so the job is not to bring your hand to your chest it's drive your elbow back to your side and that is then keeping the head of that humerus or that your shoulder in a nice position rather than it coming forward if we try just him shows us a bad one if he tries to just pull his hand towards his shoulder you're encouraging you're telling yourself to bring that shoulder forward which is what the position we don't want to get into so he's driving the elbow back as you finish on the go and drive the elbow back that shoulder stays in a nice position securely in the socket and that is our body weight row the next move we're going to have a look at is a body weight reverse fly now this is one of my absolute favorites because it gives us a load of stimulation for the posterior deltoid it's this guy at the back of the shoulder and what that does is really creates a nice balance around the shoulder structurally and aesthetically but it also provides a huge amount of stability while the shoulder is working and if we want to start again some decent muscle up positions we're going to need to be strong out here and that's what the posterior deltoid is going to help us with so an absolute essential for me really easy to set up we're going to have the feet a little bit further back than what we did on the body weight rows because when we're working and biomechanically more difficult position so jacko comes back his same principle is tight front and back he's then just going to keep the hands and thumbs facing up and he's going to just squeeze that pound core in between his shoulder blades and come out as if he's going to make an a T position nice and tight in that midsection here and then just lowers back under control that's the one thing that I see the really badly with these is people just pull up pretty well and then collapse and we never really get that eccentric component we don't train that deceleration and that's a really important function of what we want this stabilizing shoulder musculature to do nice and easy drop them back in great exercise get them in your program next up we start to bring those two exercises together in what we call an archer body weight row or an archer row using the ring so Tim's going to get all the same cue so shoulders are engaged at the back squeezing the pound coin corn bombs on to keep that alignment and then one side is going to row with and the other side is going to take out into that sort of reverse fly position what's really important here is that we're active on both sides so it's not just working on the one side where you're driving back with both sides are pulling you're combining those two exercises together and making sure just like on the reverse we're controlling on the way down we're keeping good position of the shoulder throughout and the whole time he's keeping that nice body alignment starting to build up a little bit of coordination between arms doing different things which is going to help us for some of our other calisthenics progressions particularly in like our human flax so next up we're going to look at some pull-ups an absolute calisthenics staple and a great progression if we're looking for some ring muscle at work it's just getting some some reps in the locker here with our rings over a tree or a bar whatever it might be so this setup is pretty simple jacko's is going to grab the rings and normal grip as he then starts to pull through he's just going to make sure he's staying strong in the middle and he's screwing those hands in so he makes a neutral grip position at the top he then comes back out pulls back through again holding tight in this midsection getting full range a nice little contraction at the top and then just lowers back through real simple move massively effective and we can just put some sets and reps of those together so if you're still working towards your first pull-up we've got a video which you can check out with a load of different ways that you can start to build that up but one simple way we're just going to show you with the rings now is if you're working outdoors like this and you want to start to get some working you haven't got bands or anything with you all you're going to do is just jump from the bottom position up to the top try and catch it and then just perform an eccentric partial of the movement so you just can lower through just train that deceleration that's going to build some more global strength in the muscle and that's going to help you then to start to work towards the actual pulling through the full movement as well on those just really important that we're making sure we're getting tension on the way down and not just free falling so i'm not jumping to the top getting to here and then falling down and it could even tag some of those on to the end of you if you might do six pull-ups then you might chuck on four eccentric to make up your 10 if that's the sort of rep range you're trying to hit perfect okay then the final excise is a little bit like that progression with the archer row but it's going to be in the pull-up position so it's a nice little progression for those that want to eventually get on to any single arm pull-up type of work so tim's going to do the exact same thing as in the pull-up so he sets down he sets the shoulders first he screws them in pinching pound corns and shoulder blades and he's driving up but taking the arm out to the side and then he comes back down so he's pulling on one side and he's driving the arm out on the other trying to keep that control the whole time big thing on this is just taking the arm out to the side don't think that that arm isn't doing anything they're both working as hard as each other trying to keep you in control as much as possible a nice variation for you that pull-ups find pull-ups easy chuck some archer pull-ups into your program you'll soon find that you don't need to grab that weighted vest or weighted belt to make your pull-ups harder might just finally rotate a bit if you're branching it straight don't worry about that so if you've got a set of rings guys and you've got a few exercises which you can use you can really get a great workout the pulling strength is such an important part of calisthenics and there's five exercises you can make those more difficult by changing foot position or adding a low but for most of those actually just put some volume in is a really good way to start to get some progression yeah if you haven't yet subscribed make sure you click that up there if you haven't got a free beginners guide and those that are watching this that beginners and you haven't got it you need to go that's down there that's free it's going to give you everything you need to get started and then finally if you haven't seen one of our other lessons that's up there until next time guys class dismissed