The kip l-sit on rings is one of the new swing-to-hold skills (EG3). It starts in an inverted hang, the gymnast lowers to an inverted pike and with strong, powerful kick opens the body. At the same time, they push down the rings, raise the body over the rings and finish in L-sit support. The athlete should emphasize on having a strong whip upward with the legs, and simultaneously pushing down on the rings. This move will lift the body to the support position. The arms are tight.
The muscle-up is a strength skill. It starts from a hanging position. The gymnast is allowed to regrip in false grip with tight arms. The gymnast bends their arms, performing a pull-up. When the arms are bent as far as possible, position the arms in front of the chest, the body continues to rise and the rings from the chest move under the shoulders in upper arm support. The gymnast concludes the skill with a dip, extending the arms to the support position. The skill finishes with twisted semi frontal wrists. The rings are turned out and the arms are free from the straps. The rings do not touch the body. The gymnast is in a straight and slightly hollow position. The muscle-up should be performed in one continuous motion. The cables must remain taut (no slack). During the execution, the body is extended and slightly in a hollow position.
The L-sit is classified as difficulty “A” in the Code of Points. It also exists in the level 5 USAG routine as a bonus skill. Also, some of the elements in group 3 finish in L-sit, such as front uprise L-sit, kip L-sit, and homna L-sit. From support, the gymnast raises their legs tightly up to horizontal. The rings are turned out. The tight arms should not touch the cables. The hips are between the rings. A hold of 2 seconds is required.
With a spotter, the gymnast will obtain a better understanding of the move and will develop enough strength to perform the skill alone. The kip l-sit can be a part of a strength routine.
Hook an elastic band on the Swedish wall rail, around the height of the hips/chest. The gymnast should be in front of the wall. They should hold both ends of the elastic and perform a strong move backward behind his/her back. The ending position of the move is at the highest point of the arms behind the body. Next, the gymnasts returns back to the starting position. The drill should be repeated several times. The arms should be tight throughout the entire exercise. They should be open at the width of the shoulders during the entire execution. The body is extended and doesn’t move. The only moving part of the body during this skill are the arms.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.