Its as well to add some basic parallel bar work into your gymnastic training. Begin by conditioning the chicken wing dip, which means you can support your body weight on your upper arms.
There is a danger in learning only the strength elements of gymnastics: Sure levers, muscle ups are cool, but so much of the lessons of gymnastic rely on you understanding how to efficiently use gravity, angles and lean the achieve movement.
To learn the muscle up, you must at some stage use the kneeling muscle up drill: but there are 2 set ups. A crude, arm strength builder, is with the knees under the rings where the pull is straight up. This is a great starting point as it improves arm strength, although the ideal movement pattern isn’t trained. Another variation of this exercise moves the toes under the rings and brings in a larger lean back. Here the pull is, in theory. to the hips, meaning the shoulders have the space to be swooped over the rings by a drop of the feet. This drill requires no break at the hips. Ill try and do a video later.
in the meantime, think about what a lean in certain circumstances can achieve
a useful extra drill
More shoulder flexibility
Still “ugly” I want to be graceful….
2 Major problems (there are more) in the back flick
1) failing to lean back to approx 45 degrees as you drive
2) failing to co-ordinate arms and legs
3) sort of , failing to think about the arms leading the way and reaching for the floor behind
don’t kick up to a wall, walk up backwards, and, when you have enough experience and can forward roll out, try and get as close to the wall as you can. Keep your groin off the wall if you can. Toes pointed and engaged if possible.