 Welcome to this month's school of athletics news Tim We said last week Don't start. No, but we are you in the hoodie. I had that You're not you're not No, no Turn the camera off turn the camera We're gonna What are you gonna do it properly? You properly Well, you don't everyone knows newsreaders. It doesn't matter what you wear on your bottom. I'll Because they don't ever see hi it and that's of course you storm off never once you have a tantrum Yeah, do you want these birds? Yeah, it's just it's just the names of the Graduate we're celebrating the graduates Okay, I've just I've got the lads are you are you ready lads is this on And then is it we were we are we in I mean Roll with it wing it Yep There's two handsome blokes. Yeah, you're ready. Yeah, really perfect Tim. Oh So to take us through this month's graduates over to our field team Tim and David I'm like this the camera to Sounds like Domestic your lads all right back in the studio Get on with this week. Let's let's get yeah, we're we are ready. We're ready Right, Jack. I'm excited to see what you've got in store for us on this month's graduate April graduates 2019 It was been a fantastic month the eight the month of April. I think we're starting with a handstand Stay this is a ring handstand. I'm not doing more sip. We arrived We're yet to it's not but it's equally as good. I'd a couple of it. Well, we'll roll it through Matt Murphy Oh Get through the rings. Oh nice To take them off goes again pay close attention to exhibit a Looking on fan and him who's supposed to be working over here now. This is what happens when you it's like boom. I kid him He liked that was good real smooth real simple, do you know what I'm messing about? Everyone's watching me You start really finding a possible it encourages other people to think about you know what maybe I could do that because you're also a normal bloke And I've got bigger biceps in you perhaps I'll have a go So and that's the beauty that's the beauty of it. Um, we're gonna miss we've got there's a few there's a few ring muscle I think but you'll start to see that People if they're listening for the first time or you've just not been into it for too long The ring muscle up is far more cheaper than you think and hence why there's a little bit more of those Can I just point out that what you've done here is you've had an Instagram handle. Am I right? Yeah This is that's that yeah, so his he was his birth certificate doesn't have his Instagram His actual name is Evan a random B come on and roll the VT This is I think the longest straps Four rings Graduation that we've had actually on a serious note the length of the strap is gonna increase the instability So it's all from luck that we use so that's actually a little bit good But if you've got a good controller in muscle up, yeah long strap shouldn't cause too many problems They were depends on how you set up So if you are leaning back slightly as you'll say the rings will your your swing The moot was said now that is as a difficulty of dealing with moving rings You know like this win But now that I love that That instability see the ring shaking See this bit now is getting a little bit sketchy at that point where you're swinging backwards and forwards Yeah, we had to main had to control the body movement of the ring actually moving with you Yeah a little bit of a rewind That initial starting point where it drops in and goes I'm gonna see the star of it again. We swings in yeah, but I don't know if he knew that that was necessarily gonna happen It's almost like the bar must look set up position The key like so it's just for people like set yourself up right underneath because as soon as he steps off that box And it's that box a little bit too far behind that swing The rings move forward, but he's off. I think that's making that a ton harder. So Excellent work around me. I Like I like I like that name. It's a strong name Evan around be fucking a climbing sense or something Right next one he sent a nice message with it around the videos having he's been following our stuff around good work ever and well graduated I'll be solid. Ah, Matt Gill pledge But trust him student. Yes official Now he may or may not do a tad of yoga. See if you can notice a twinge of yoga This is a it's there is some serious control. So Matt Gill your time to shine That that I like yeah, but they're keeping the hips high shoulders, boom nice line What is it ability all day all day? We talked with video read this week. We were talking about don't fall down Control yourself down. Here he comes. Here we go. All right, mate. You've passed Crack on now and now we're getting strong on the way down Good very good good good control on stay straight look away. Yeah, that's yoga That is but wait, there's more Look at that That does it was a big 10 Styling out hang on a minute. Yeah, now we're going into Matt. Brilliant. Yeah that control on that really tiny I like that a lot. Well done showing off hamstring rain. Yeah, why not? If you got it flaunt it excellent now That I'm what's going next so it's going to catch a shirt from six. Yes, definitely You did see a slip there that redefine impossible. We've got yours on today They're going from slow and controlled of frog to hands down. We need to go slow So we don't lose our balance on the bar muscle up We need to go fast and explosive to get above the bar and this one is Just get the name Adriana. Yeah I'm not gonna go go this surname and score cast on his t-shirt plus point 5% stronger. She's part of the process nice bit of bling on the left arm as well Good And well, oh, yeah, well, that's the other thing I thought as well of going how many times to people You know not do something because they don't think they would come for excuse round. You know, it's not the perfect Position, but the speech is coming through at With that blue band like it's going to be very soon to To get rid of that blue band Drop down to a lighter one boom Lovely lime body wrap at least the ceiling we talk a bit No, I won't get some motor loon too much But having a task-focused outcome at the end of a movement actually helps the brain to compute what it's supposed to do Rather than like intricacies of I need to extend my elbow and remove my wrist position If you just go give a task give the body and the brain a task to focus on so this one actually It's probably not ideal, but don't hit your head on the ceiling. You know get you over the bar Yes, as you were saying I was thinking that actually she comes on that line at the beginning like Here could set up. Yeah nice up and then as we come Up and we get to this point gotta go above the sternum She's now thinking about going forward so she's not going to hit the ceiling And that's actually helping with that motion into the transition If you had ceiling tiles when I was working with the guys in Manchester for the Parasimium We actually took the ceiling tiles out so we could get above the bar in a similar situation So well as a will there is a way David and that is and it's nice to see the Part of the process along the journey to redefine are impossible and those are wins for some people just in a bar muscle up with a band So for some people go I could ever do that once you make and once you've once you've done that first one It's then up to you how much do you want to be able to do the smaller band? No, but it's all it's That is then it becomes your decision, but you move in in a new way. Oh in beach or Yes, I was got some some strength and I like the thing I liked about this one was like the the edgy sort of I don't know if it was on purpose or not, but the camera through the mirror. Yes hat on Yeah, strong boy moves well Did he come to Seminole workshop workshop and It's the strength and play yeah, and he's done a progressions workshop as well look at that The only thing I'll go there awesome on the way up, and I don't know if he's trying to or not Just you can see you when he comes back down Just something to bear in mind if you want to go second reps with your ring muscle We have to maintain the full script. You can see as he drops in There's just a little bit of that wrist just changes position and the second rep would have been quite difficult We might have been only going for one. Yeah, but that's why that that lowering phase and actually controlling that our position She come back in. Let's just see if we can go slow more Yeah So dropping in looking under control It's this bit where you can just like try to stop yourself from falling because you can see as he hits a Bottom position there on the right-hand side This bit it's gonna be difficult to get a second repping So the hand has just slipped underneath and that all comes from just decelerating the elbow nicely really cranking to false grip More false grip strength a little bit of eccentric control to drop the elbows in set up the second rep Yeah, it's playtime And my the thing that has been a hot topic recently that you've been talking about strength and abundance we've we've met her in in person and the boys is a strong boy is a strong lad and Just learning the false grip and the transition actually they're made the ring must up super quick for him to learn He had the pulling strength from the different strings. He can control the ring. So just never forget to get strong Right next good work. Owen. Well graduated. We're gonna see him again. I reckon Oh, he's going again. It's another one Dave Um, I don't let him play it. Yeah, I think he does. Yeah So he resets the false grip now He's working for that one push because it the close he keep the rings the better like during that transition He had them far out. I'm still mesmerized by that left car nice Another ring must up Simone Right Ron Now the difference of how close he kept the rings as he went through there. Look at that and that turnout at the top Very good Yeah Artistic styling and also what is good about this? I saw this one when it came through rings bolted into the ceiling with some hooks Do that But I've also been a gym in Brazil when we were there for the for the Paralympics They thought that's a good idea. We're going to strap the the bolts Someone got on them slightly closer to 90 kilos Rings came out 10 days out from the Paralympics could have been a disaster. Have you have you have things installed by a Nice at home gym though some space got a bullet bar on the wall fire when it gets cold Um, and it just highlights in the corner that point around look how If he goes thumbs to chest Keeps the ring super tight as he pushes through They never get as far away from his body at all keeps them super tight on that Dip nice turn out at the top Happy with that and same same thing about controlling down if you want to do two reps Uh, the exact now I met this gentleman yesterday. Yeah, we both did didn't we? Ruben and I met you before Um, I left lovely chap at the workshop. He'd done He'd done like a super controlled like a full script pull-up And uh, and I set him the challenge. I think in front of everyone saying Two weeks and you're going to do your first actual ring muscle and this was two and a half weeks later Um Proper start position super deep. Nice. We're half through the transition Real nice. I think he said he ended up doing he went from zero that day to then doing like five The thing that I was interested in context is when I was speaking to Ruben yesterday and we're chatting about Um, what happens after you've learned a new skill? So he's actually now he's nailed it Got a couple of reps in the bank and has actually found it quite difficult since to get back through and we were talking about this This this principle of if we get a skill for the first time It's important that we go back and then we reiterate and we re-ingrain it So I've done the same thing with my hands on push-ups recently Ruben needs to do the same thing But the thing that's going to make that ring muscle We would talk about super easy is if he goes to the back and gets some strength because he now knows the movement pattern of the transition Just comes down to how fresh are you? How much strength have you got? How much right usable strength have you got from how much fatigue you've got in the system or whatever? But the strength is there. You know how to do it. It's going to happen It's literally a much easier process But if you are learning something for the first time Just spend a couple of weeks actually done it don't I've done before I'm gone Excited I'm moving on something more difficult come back a week later. I can't do what I've just got excited about Next Good work, Ruben. Okay. Let's swagger Fit you dot fitness instagram bar muscle up Looks confident. It goes in the taxi camera Hit the line through And he gets there's some there's some good things that we can talk about like technique wise to try and make like he's working Super hard there And there's a couple of things we can touch on to try and make this easier or you leave it there for a second actually so that yeah at that point there of um Sometimes talk about trick and trailer with the muscle up because Yeah, like said there is but he's in a straight position He could go we could go a little bit more shoulder extension here or flexion Sorry, so we can actually try and get a straighter line and that's going to reduce the necessary The kit that's going to come after as well I was actually talking to someone about this yesterday and the importance of a string muscle versus a kipping version And it all comes down to can you connect the pulling power at the top? Have you got enough here to be able to bring this bit with you? So can you pull the shoulders to make sure that we've got enough? Force to get higher because if you can keep that connected and then we don't need to If we can if we've got enough power to keep everything connected and moving a straight line The kip is really a way of creating some momentum and if you haven't got enough strength It's a solution to try and get you above the bar by creating some momentum from the midsection However, if you are strong enough and you've sort of taught yourself how to pull explosive with a straight body line You don't need to do it And that's the difference really you'll find a lot of people that can keep a muscle up a million miles away from doing it Strict for that reason so like he's trying to he creates a straight line and say we can be further through Chest past the bar so more shoulder flexion as he pulls with the arms Then we lose the legs behind us and now we've got like legs moving back But chest trying to go up and so as you say too much there's quite a bit of stuff going on as we come through We've even got like a And the hip is hiked up on his as we look at it right his left Watch what happens here left shoulder goes nice I think he's on the second right the right shoulders a little bit We're working hard through That transition because we're just the higher we get in that transition the easier it's going to be We go back. I think it was maybe like see on that first one Just there. Yeah We talked about it. I'd be interested to know I mean it's on that same side Yeah, whether what the left or right handed potentially we have a we often find that people are So more confident moving from speed on their right arm if they're right arm dominant So for me, I've been thrown a ball for many years With my right shoulder if I try and throw my left shoulder, it's not as effective One I don't have as much control but secondly because it's just not used to firing at speed So often we find that people will go one side dominant on a on a bar muscle because that's where they just use to Neurally, there's better creating force or speed at least So that's when the band comes in really helpful It'll be a great progression actually for you to use the band on this because it's going to force you to keep a straight body line And it's also going to give you that assistance so you can train speed with control So when you come up to the top of your transition, you've just got a little bit of weight taken off Which means you can fire both arms at the same time That's going to get you above the bar a little bit cleaner and tidy up that that section But on a positive You've got above the bar for the first time The second thing to add to that as a caveat is Always focus if you can of learning great technique from the beginning because it's much easier to learn Correctly from the beginning to a certain degree Then it is to try and change an existing movement pattern You don't like rough numbers people say thousand reps to learn a new movement I think that's probably take other pinch of salt But the essence is correct five thousand to change an existing movement pattern We see people call workshops right all the time that from CrossFit We teach them a strict muscle up and they just can't break The movement pattern which they've learned gets difficult You see there like he's got that He has got like full shoulder flexion is then just teaching the body So like some hollow rocks and some and some dish work to try and maintain Body alignment and then just it's again again. I said brute strength in abundance Like if we're just a monster at pulling straight It's going to be easy to bring your legs with you rather than them trying to find some momentum for you But I hope that helps that's a good one for a lot of people working on their Their muscle ups and I think the big just one big thing to say is that the whole thing about like not sort of one shoulder going The other is really just protection and like just making sure we don't get that shoulder that goes on its own or the one left behind In a difficult position where we might potentially get some shoulder issues So yes, we want it to look nice and we want it to be nice and clean smooth as we go through The part of that is because it's going to be better for your shoulders and you're not going to get That position Not nice Onwards and upwards Let's just enjoy these again. Yeah, it's like a nice little gym that three together. Yeah, it's good And the first one you ever do is never the prettiest Dave a fellow Dave That's a one that's the one Dave one s1 Ring muscle up gets full script. Well, I have a no wasn't happy with it boom Nice, which was a really good point actually like he wanted to go at first and then Just wanted to make you know, like the key of if you haven't got full script. You are it's not going to happen so the fact that he Took his time to readjust that and made sure he's happy with his full script before going Is one of the reasons why that is a successful ring muscle up good work one Dave one s1 Good job Nice Yeah Hang on this was a big one this one was a story behind this one. Yeah, so do you want to tell the story Dave? Um, there's a long story. I don't know. I'll keep it short of the story. Give us the condensed fish. So gem Um been following went to one of our first ever workshops. I think Dan in swindon Probably, you know close to maybe two three years ago right when we started and it's been doing various things One thing she did do was come on the retreat and I wrote her a personalized program as part of that For the ring muscle up. It just took her a little while to put it into practice Play the same thing. I thought yeah, I thought I want to enjoy it So one of the things that gem has been working on we talked specifically about getting strong in rangers And the interesting thing for her and she went my mistake is she um She knew what she needed to do. It was just a matter of stringing the work together, but we've been um with gems Most a lot we've been sort of encouraging her as well to start to believe that it was going to happen We'd seen her a couple of times a workshops and at the retreat and gone Do you know what you you strong enough? You've got it You've just got to do that piece of linking it together and there's I remember writing a message on on instagram I'm just going you know when you start pulling you have to expect that you're going to move through the rings Same thing we would do if someone's got a A pb on a deadlift you can't walk up to the bargain crack that looks a bit heavy I don't think I'm going to be able to lift that The same applies with these power based movements for particularly muscle ups You have to believe that you're going to move through the rings and give yourself the confidence to do it But we love this one This is a massive moment for us because like gem would definitely have had that in her impossible box for a long time She's fighting with it for a long time Um, and we know how much that means to her. She's a massive inspiration gem to the community as well She's got two girls and they're just doing awesome Following that moment in terms of learning to move and challenging themselves And there's other people now just seeing jam do a first ring muscle up And I love that one which is very happy to see and maintain false grip on the way back down Um, and just yeah, she's sorry my last point. Um testament I've just put in the work and understanding that it takes some time Yeah, and everyone that how along that takes is different for everyone based on a whole host of different things Um one thing on the belief and why this is so important that We have the platform to showcase what everybody is doing gem probably six months ago doing um Doing it with a thin ring thin red band and when we had this conversation about believing It was actually going to happen and she wanted to believe but she didn't actually like Believe believe and then recently there's been a few other people just like her. Um, Amy Um, Jess Merlo that had been on the on the podcast and showcase some of the stuff that you guys and girls have been doing And I think it was that for her Gave her the belief when she saw someone just like her Do the ring was and and they were a member seeing messages on a comment saying right gem You're next. Yeah me like encouraging each other. So it really does Change the game for some of us It reminds me of when Roger Bannister broke the form and it mild and then all of a sudden They're probably going to everyone else has done it So when you when if it's you take inspiration or if you then become that person You then become the inspiration and it just snowballs from there So it's this it was nice to end on this one because it's one of the it showcases exactly why it's so important that We are showcasing what everyone is doing and supporting each other through that because when you see someone else just like you Is going to help you to mentally Redefine you impossible then physically your job is to go out there then do it Just last little point before we hand back to the studio Um, look at this studio guys. Hopefully they're calm and sort of themselves out Just because we sort of showcase ring muscels bar muscle ups Handstands fox hands and even if your work on something which you would seem to be of a lower level skill Well, it's your first pull-up. We're not bothered. We are literally interested in things that you think Are worthy of a graduation and that's personal to you So if it's your first pull-up and you literally thought six months 12 months ago That you would never do a pull-up and now you've done one That is just as important and as valuable as somebody doing something like a ring muscle So please don't feel like you can't send what you might think to be an unworthy Um graduation We want to celebrate all the small successes because that is a huge step on the road to doing These high level skills and we've all been there like we know that these small wins are important. So Send your videos in let's celebrate everybody's successes and encourage everyone else to move forward together Very arguably your first pull-up is like from zero to a pull-up Whereas a muscle-up is an extension of a pull-up. So I'd almost argue that a pull-up is When you can't when you do that for the first time, it's actually probably a bigger Impossible or feel like a bigger impossible Excellent work guys. I love the graduation. I think nothing else to say down here Back up to the guys in the studio if they're ready. You ready guys? So that was a selection. I don't know. I'll see everything in 3d. So that was a selection of this month's graduates. Did they do well? They did they did really well and We we love celebrating what you guys are doing and it goes out there redefining your impossible And it's always a pleasure for us at the end of the month to showcase a variety of people Doing a variety of different things at different stages within their calisthenics journey So if you want to get on the school of calisthenics news show be showcasing to send us your graduation footage There are details of how to do that on the website. And if you don't mind being celebrated Critiqued and encouraged in the only way that we know how Send them in and you might feature on next month's graduation news. So until next week Class dismissed