[RING SWINGS] Want to improve just about everything you do on the rings? Try practicing this exercise once a week. Tag a friend with weak ring game.
At the back of your swing, you should be actively pushing the rings away from you and slightly outwards. That outwards push of the rings is accomplished by pointing the palms outward (thumbs will be pointing downwards, pinkies pointing upwards) and PUSHING on the rings like you're trying to get them away from you.
To get an idea on the push, notice the angle of the bands holding the rings--they are pushed out perhaps thirty degrees from their anchor points. If you use a swinging kip movement to do muscle-ups, then that movement deserves practice of its own.
#crossfit #gymnastics #muscleups