CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 04-24-2007, 08:41 AM   #1
Declan Ward
Member Declan Ward is offline
Join Date: Apr 2007
Location: Petawawa  Ontario
Posts: 1
I just started incorporating rings into my routine, I'm using a program I found on another thread, but I can't find any info on what a "jacknife" is, if anyone has a link for a demo or can explain what it is I would appreciate it.

  Reply With Quote
Old 04-24-2007, 09:12 AM   #2
Chris Stowe
Affiliate Chris Stowe is offline
Chris Stowe's Avatar
Join Date: Feb 2007
Location: Quantico  Va
Posts: 325

First off, congrats on using rings. I have brought them into my Crossfit routine, and love it. Anyway, on to what you wanted to know. A jacknife pushup is just this: Start in the pushup position either elevated on a plyo box, or on the floor parallel. The arms are moved out to the front, keeping them straight until you get to a "superman" position. Back is straight, butt is tucked, and everything is in line. Then, you reverse the direction, and while keeping the arms straight, you go back to the pushup position. Thats "1". You can progress to this by starting with your knees on the plyo box, until you can eventually do them with your legs at full extension, or the traditional pushup position. If that doesnt clear it up for you, you can go to and I believe they have examples of the exercises under the "100 pushup" workout link. You can also purchase the ring strength training DVD on that website, and its a GREAT resource if you are serious about incorporating ring training. I am sure you will get some more posters adding to this, but it would be a good start. Also, you can do a search for a thread I posted a little while ago on ring strength training, and I got allot of good links passed to me on that thread. Good luck, hope I helped.
  Reply With Quote
Old 04-24-2007, 05:13 PM   #3
Bin Lu
Member Bin Lu is offline
Join Date: Mar 2007
Location: Charlottesville  Virginia
Posts: 36
sorry to divert the topic a little bit, but I was wondering about subbing rings for a bar. When the WOD goes for time (like the 100 pullup, pushup, situp, squat, etc), should we be doing a third of the pullups if we use rings? I know it works the other way around for muscle ups and such, but what about bar to rings? I've been trying to do the actual numbers on rings...but my body tends to not like me very much.
  Reply With Quote
Old 04-24-2007, 06:05 PM   #4
Travis Hall
Departed Travis Hall is offline
Join Date: Jun 2009
Posts: 647
chris gave an excellent explanation, but i'll just add- it's the exact same movement as when you use an abwheel.

  Reply With Quote
Old 04-24-2007, 06:26 PM   #5
Blair Robert Lowe
Member Blair Robert Lowe is offline
Blair Robert Lowe's Avatar
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Bin, pullups on rings are a bit different, but there is no reason to do a fraction of pullups when going from a stationary bar or hold to rings.
Support stuff on the other hand differs big time from pbars to rings. Mainly due to lack of stabilization ability. More effort/less efficiency = more work necessary.

I think part of the reason for doing so many pullups and dips on rings is mainly to encourage working the muscle up or getting there. Doing 3:1 will definitely serve to getting there faster.
  Reply With Quote
Old 04-26-2007, 09:55 PM   #6
Ian Holmes
Member Ian Holmes is offline
Ian Holmes's Avatar
Join Date: Oct 2005
Location: Montreal  Quebec
Posts: 496
I vote if you are going to do pull-ups on rings, well then do pull-ups on rings. They are harder, but it doesn't mean that you should reduce the numbers you do.
  Reply With Quote
Old 04-27-2007, 06:19 PM   #7
Blair Robert Lowe
Member Blair Robert Lowe is offline
Blair Robert Lowe's Avatar
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Actually, if I remember correctly, during pullup testing I observed higher numbers on rings than a stationary bar using an overgrip. I figure because you can use the biceps more besides the bar getting in your way.

Unless you do them false grip. That would make numbers more difficult.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Stupid Question about Homemade Rings Nicholas Burgett Equipment 22 11-18-2008 05:34 AM
Just recieved rings! Building an apparatus question. Luke Rossmo Equipment 3 06-19-2007 06:25 AM
Rings Question Alex Nisetich Exercises 4 05-05-2007 03:10 PM
Rings/pull up bar question Jeff Belyeu Equipment 1 11-20-2006 01:25 PM
Power Rings Question Russ Thornton Equipment 6 05-27-2005 04:32 AM

All times are GMT -7. The time now is 03:34 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.