SHOW-OFF MOVE #3 FOR WAR DROLL
It’s not even entry-level in Olympic gymnastics, but it’s one of the most impressive things you can do in a gym and it takes serious strength, control and co-ordination. “You’re essentially starting at the top of a dip, rolling over the rings and then pulling back into the start position by doing a very controlled form of muscle-up,” says Stark. So the strict muscle-up is a prerequisite. Once you’ve nailed that, here’s how to do the move. Start in the top support position (see p93) , then raise your hips as you lower into a dip. Your hips should be higher than your shoulders as you reach the bottom of the dip. Keeping your arms bent, maintain a false grip and keep the rings close to your chest as you allow your head to roll under the rings. When your hips start dropping, fight to keep your feet high. Go straight into a muscle-up to return to the support position.