Hangstrong Gymnastics Courses

Hangstrong Gymnastics Courses | Update from Tony Hebrard


On Saturday the 28th of May 2016 I attended 3 workshops run by Hangstrong Gymnastics in Brisbane.  The Hangstrong Team was made up of Thomas Pichler (a former Elite Gymnast and now CrossFit Athlete) and James Whybird (an experienced CrossFit Coach).  

The 3 workshops were approximately 2 hrs each with theory and practical components and covered different areas which were Rings, Handstands and the Bar.

  1. Rings focused on developing Kipping Ring Muscle Ups.
  2. Handstands focused on developing efficient Handstand Push Ups and Handstand Walking.
  3. The Bar focused on developing Kipping Pull Ups, Butterfly Pull Ups and and Kipping Bar Muscle Ups.

The courses provided me with some great key take home messages, some of which were not new, but always great to refresh and there were a few new learnings which made a significant difference.

Here’s my recap of the day…

  1. Strength and flexibility is paramount.  Without it the technique cannot be performed correctly.  Core strength needs daily work to develop the level of strength required for good pull ups, muscle ups and handstands.
  2. Hitting the hollow body position in the ring muscle up provides a strong platform for hip extension and therefore vertical movement of your centre of mass to put you in the best position to transition into your dip.
  3. Kipping the dip is super important for efficiency.  
  4. Keeping tension on the rings and holding a hollow body position as you lower from the top of the muscle up allows for efficient linking of reps.
  5. Turning the hands out to 45 degrees works best for most people with handstand push ups and walking.  
  6. Developing good balance makes for more efficient handstand push ups.
  7. To improve handstand walking work on improving your handstand hold.  If you can hold a handstand for 5 seconds that is how long you can walk for.
  8. There is no secret trick for balancing on your hands besides getting weight onto your fingers and practising.
  9. A good kipping pull up needs to be developed before adding butterfly pull ups to your repertoire.
  10. Keeping a tight superman position (legs together and straight) during kipping pull ups encourages strong use of core and makes for faster more efficient pull ups.
  11. Hold your hollow body position on butterfly pull ups until you start to drop.
  12. Using a glide kip can be a great way to start bar muscle ups.  To initiate a glide kip jump behind the bar and hold your hollow body position as you swing under the bar.  Then kick to superman with your feet forward of the bar.  This creates more swing and can work effectively to get the first rep.  

Lots of detail there and I’m happy to answer any questions, just hit me up the next time you see me!

Over the coming weeks I’ll be continuing to practise myself and also Coach our Personal Trainers on all the info I absorbed. 

Happy training and I hope you enjoy what myself and the Coach’s will be sharing with you!

Over and out, T.

Tony Hebrard

CrossFit Zenergy Co-Owner | CrossFit Coach

Tony and Matt Gym

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