 Guys, welcome back to School of Calisthenics. This is part two of our beginner's ring series, and today we're focusing on pushing movements. If you haven't yet clicked subscribe, make sure you click that button below so you don't miss out on any of our other content. We'll get started this week's lesson. So our first exercise is going to be the humble push-up, but we can add a little bit of extra complexity into it by using the rings. And it's two actually really effective ways of making push-ups more difficult. The first one being that the rings create some instability, so we have to manage that. That's great for our shoulder development and shoulder robustness, but the second thing is we can get really low. When we do push-ups on the floor without the rings, we hit a dead spot where we can't go any lower. The rings being elevated means we get a much deeper range of movement and we can start to work through into some nicer positions there to get more load through the body, chest, and triceps. So Dave's doing those really nicely. He's keeping midsection tight, bums on so we want to hold this shape. What we don't want to do is see this back arch and then fall in through in a way so keep that nice, long, strong position. And if you want to make these easier, that's the great thing about the rings is they're super progressive. All we've got to do is walk the feet forwards and then Dave can drop in. This just changes the load a little bit, makes it a bit easier and he can start to just train at a point which is effective and appropriate for where he's at. And that is our ring push-up. Yeah, we're going to look at ring dips now and just like push-ups being a great standard basic exercise, the dip is exactly the same, but we're going to use the rings and it's going to require more shoulder stability and give us that challenge without having to add extra load once you get good at dips on the bars. So note on that, as Tim jumps up to the top, with, if you're not used to rings, first of all, you've got to get used to this instability of the ring. It wants to create this shaking on the rings. You've got to get nice and stable at the top there before you do anything else. So make sure you've got that nice top position. Shoulders in a good position. You've got nice separation between shoulders and ears. He's not hiking those shoulders up. So then once he goes, what he's going to do is go into his ring dip. He's going to lean forward, takes himself down. Elbow stacked on top of the wrist and elbow is pointing backwards rather than shooting out to the side. It does that by maintaining those thumbs pointing forward rather than letting those rings turn in. You see those elbows shoot out to the side. That puts a lot of stress on the front of the shoulder and can lead to eventual injury if you carry on. Repeatedly putting that shoulder in that poor forward-rounded position. So they can be difficult when you're just starting out. So what we can do is use a nice torque rocker would be centric. So which just means the lower portion of the movement. So that'll be lowering down under control. That's the key all the way through. So you can work full range, but you don't have to worry about getting up because you're just going to put your feet on the floor and you jump up for your next rep. We want to work at like five, 10 seconds on our eccentric, making sure you've got control, not just falling down. The other thing we can do whilst we've got work in, that's going to work our full range, but we're obviously only doing the lowering part. We can also work some partial range reps where Tim's just going to go to a range that still feels he's got control and driving back up from there. Mouths maintaining all those good technique points, thumbs point forward, elbows going backwards, shoulders in that nice position, creating some tension around the back of the shoulder. On that one guys, the partial dip, just make sure that you're not finding that range by going in here. You really still want to keep tall and it's got to be the elbow bend, which is creating that drop. Not just lowering down and taking your shoulders towards your ears. So our next exercise is going to be a variation. We're going to look at tight rider push ups and archer push up. We're going to go for tight rider first because it's slightly easier. So we're going to bring the rings up a little bit for this one. If you go super close to the ground and it puts a lot of load on. So again, we'll show you in a minute how you can progressively load this. But you start off in your push up position and the tight rider is going to get jack up to lower into it. Now the one arm is going to come in, he's going to rest in here and he's going to hold that quite tight while the opposite side then reaches out to the side. The reason this is easier is because this creates a bit of a stable base to rest on whilst that arm kind of goes out into that outside position. You can see again, you can sit in there quite nice. It's nice and strong, ring close to the body, provides some support to be able to move that shoulder or that hand out to the side. The difference with the tight rider, the archer, sorry, is he's going to drop in, we're going to do those two things at the same time. So as he lowers down, then we're going to start to, so we're going to get the arm moving out at the same time as he's lowering into the position. So rather than coming down, sitting into it and then going, this one just happens both at the same time. You've still got a strong position at that bottom shape with the arm tucked in close tight to the body, but there's a lot more tension to manage on the way down. Yes, if you want to make it easier, just bring the feet further forward. Again, changing the ring angle just means there's a less load going through the shoulders and upper body, and we can still work exactly the same progressions, but which is a little bit easier with a little bit less demand on the upper body. So next up, we're looking at the ring fly, which is a lovely progression on from those archer pull-ups where we're building up some strength with the arm right out to the side, requiring a lot of shoulder stability around the back and front of the shoulder together, and it's both arms going out at the same time. Trying to keep stretch. We're almost going to be able to stretch on like the bicep. When we pull back through, it's really working on your chest by the same time. Because of the instability of the rings, it's challenging that shoulder stability. The whole time, maintaining that body alignment as Tim does a great job, cause locked in, nice and tight, like you're ready to take a punch. Bum's on strong. And if he needs to make this a little bit more easy for himself again, simply you walk the feet forward in a more upright position. Therefore he makes the exercise a little bit easier because there's just a load going through your joints when you're working on that. One thing to be careful of that one, guys, when you're first rep, don't be cheating by sticking your bum out and coming up in a bent position. You've got to keep that nice straight line. And the other thing is to make sure when you're going down to a nice, long, strong shoulder position, you really squeeze the chest as you come out of that. It's quite easy to pop yourself back up to give it a nice nudge as you come out of that bottom position. All about creating tension, is it? So our next exercise is going to incorporate a little bit of pushing strength. We also want to link that into the core. That's such an important part of our progressions in our hand balancing, particularly that we can stabilize the shoulder but keep good control of the midsection as well. So we're going to call this Feet Elevated Plank Pushback. So it's real simple. Jaco's just going to place his feet up on the rings and then all he has to do is go into a push-up position. This doesn't look like a lot, but when you try it, you just be really conscious that actually the load comes on pretty quickly. So from here we might just play around bringing the feet backwards and he starts to push into this long shape and he's just holding this tight. When you go backwards, what you're going to feel is that back is going to want to arch. So keep that midsection locked in tight just like you were doing a hollow body position or a hollow rock. And then you're starting to get some real development and some strength in the shoulders as you're making that lever nice and long. Real focus, keep tight and only go through a range which you can control. There's no point taking the feet miles back if you're doing half of the movement with a broken or banana bent back type position. So that's part two of our beginner's ring workout. Let's hope that it's giving you some great ideas that you can go away and work on. If you've got any questions about those exercise, comment below. If you've got any questions about any other of your calisthenics training, pop them in the questions, comments below. Just to reiterate guys, we talked about this in the first video, but it's such a cheap training tool. You can get them for next to nothing off of Amazon and it's really effective. You can come outside, you can train with them, take them anywhere, travel with them. And it's really like, if I've got nothing else, we've got a set of rings. I'm happy I can get a workout done. The big rig is optional. That could just be a tree branch. Don't worry about that. And if there's any other content or things you want us to, tutorials or lessons you want us to do on, like this came out of somebody asking us about ring workouts for beginners. So put them in the comments below and we want to give you what you want so you can keep on progressing and redefining your impossible. If you haven't clicked subscribe, make sure you do that by Tim's head, so you don't miss out on any of our other content. The free beginners guide is a must if you haven't got that yet and you're just starting out because it's free. And that's down there. And then the last one, which I hope by there, is one of our other lessons. See you next time, guys. Class dismissed.