Скачать или смотреть How to Train For STC & German Hang - Bar & Olympic Rings

STC (skin-the-cat) and German hang go hand in hand. STC is the dynamic part and GH the static.

I have demonstrated three main ways you might see this combo practised: full lever length, tuck and half STC into a GH with an exit.

Where to start? Right from the beginning. Movements such as knee raises, leg raises, tuck hip raises and toes to bar are all necessary for skill based strength building for the clean initiation of this elegant gymnastics move. Swinging or kicking into the move is totally acceptable when you’re still learning but, the end goal is a finely controlled movement that has you gliding through the air.

When adding these moves into your training, start with 3-5 repetitions, then try 5-7 and cap your sets at 7-10 max. It’s important to know what we are training for to optimise our workouts. For example, if your goal is a movement that requires 1RM effort, something like a muscleup, then it’s counterproductive to practise with 15 repetition pull-up sets - one is explosive power and the other endurance, they are two extremes and have little to do with one another.

To hone your skill, practise on high bars, low bars and Olympic Rings. Low bars allow you to work on the movement in reverse by starting out in a German Hang with your shoulders internally rotated, core hollow and you standing on your tip toes with barely any weight in your legs. Olympic Rings move freely and allow you to easily rotate through your shoulders, minimising the pressure on the shoulder joint until you get stronger and gain better understanding of the movement. Your best skills will be the ones that you can adapt to any environment.

If you’d like to give the STC & GH combo a go before you start individual practice, come to Cali With The Amazon at Clapham Common on Saturday at 11:15am (mixed session). We will be working on a variety of skill specific drills to get you comfortable spinning yourself inside out. 😁

www.raheltheamazon.com

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