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Melanie Hildebrandt
Bergisch Gladbach
The Ring Muscle Workshop was a great experience and brought me much closer to a first Muscle Up. The atmosphere and the training, helping and practicing together was really good. There were also some who have already done their first Muscle Up in the workshop. That was a great motivation. Now I only have to practice hard and then I am convinced that I will soon be able to do it.
Marcus Hülsken
Düsseldorf
A training with Heiko is not for the simple “Push till you die” ones. With expertise, passion and motivation he creates an environment that brings you to your limit without frustration. It is amazing how your performance can be increased by some small correction of posture. Doesn’t matter if you just want to grab your feet with stretched legs or you want to walk on your hands through the shopping mall.
Heiko is the man to get you there.
Anastassiya
Bonn
High Quality is the best definition for Heiko’s coaching! He is one of the people about whom you can say for sure that the commitment he invests before the classes is at least as high as the one he provides during the classes. Always extremely well prepared and eager to find efficient and creative scaling and exercising options. Often so creative that you cannot hold back the laughter (which increases the fun-factor 😃) - but don’t worry, high quality for the best results is still guaranteed!
MEET THE COACH
Heiko Reintgen
Heiko is a former gymnast and holds a black belt in Kung Fu To'A. In the last years Heiko specialized in mastering the gymnastic elements of functional fitness. Especially breaking down complex movements into simple steps is dear to his heart.
![[ad] I really like the version where you put the band around the j-hooks.
Not only does this allow you to use different band thicknesses, but you can also fine-tune the support with the height of the j-hooks.
🏷 Tag a friend who needs this.](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/553654509_1318663349723236_6350643403617300406_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=1-7&_nc_sid=18de74&_nc_ohc=CBgJswJWSTUQ7kNvwGOysqQ&_nc_oc=AdlN9d0q6nQNndqbLBkkweJ9Hv9jHUEfxd9v_YHvGwJb-r5-NDYxTeGZsI1Eweqb5QM&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=zwNsR31rUPN7IsP3z6bBoA&oh=00_AfYc-fFw3xDf8rhdxsxK3YA8lJ0jE5AEAUWyne3x5GwISA&oe=68D8CA3B)
![[ad] Building Compression = Building Your Press Strength 🔑
When it comes to the Press-to-Handstand, compression is often the missing piece. It’s not just about shoulder strength or balance — you need the ability to actively bring your upper and lower body together and keep them tight.
That’s exactly what these drills target. Each one teaches you to:
✅ engage your hip flexors and core,
✅ close the gap between chest and thighs,
✅ control your legs instead of just lifting them passively.
The stronger your compression, the smoother and lighter your Press will feel. Instead of “muscling” into the handstand, you’ll learn to float.
Which of these drills challenges you the most? 👇](https://scontent-sea1-1.cdninstagram.com/v/t51.82787-15/551341706_18527336794018332_5314861713884909119_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=100&ccb=1-7&_nc_sid=18de74&_nc_ohc=CvW0eCOEAmgQ7kNvwGSGxaf&_nc_oc=AdntkjLgK1LB-l_4wqfZSZyhxkfn3PENhbwfi5Jg976NeI3SD2RZ2hNCEzpp_rNAGZ8&_nc_zt=23&_nc_ht=scontent-sea1-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=zwNsR31rUPN7IsP3z6bBoA&oh=00_Afa8bEHAV8Gph4mesLly8s5Sw32RQUjxdnVQd5nEpioTmg&oe=68D8B001)
![[ad] Low Ring Kipping MU Drill 🔥
If you’re working toward your first Kipping Ring Muscle-Up, this low ring variation is gold. Set the rings at about chest height while standing, then sit down in front of them.
👉 How it works:
✅ Start in an L-sit position on the floor.
✅ Explosively open your hips, drive your heels into the ground, and actively send your feet back.
✅ At the same time, press your chest up and move through the transition into the deep dip catch.
This setup lets you train the exact timing, hip drive, and transition needed on the high rings — but in a safer, more controlled way. 🚀
Want to master the full movement? Check out the Kipping Ring Muscle-Up Program — link in bio.](https://scontent-sea1-1.cdninstagram.com/v/t51.71878-15/550852771_3211900865641103_2365009720667483558_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=1-7&_nc_sid=18de74&_nc_ohc=aBQbfjMTdVsQ7kNvwFer46T&_nc_oc=AdlRieQj1D76MX7AaNg7da5z75kCjsx_GMBSOszM8Pdiubqhx69hnRbjhQIppxWflnk&_nc_zt=23&_nc_ht=scontent-sea1-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=zwNsR31rUPN7IsP3z6bBoA&oh=00_AfbRNcxNYnOGi2Dav2Zf3vZndubGTKSYqhsJxzcPb-OLLA&oe=68D8E1B6)
![[ad] Struggling with the lift-off in your Press to Handstand? 🖐️🤸♂️
This drill makes that first moment - getting the feet off the floor - so much easier.
Set a band low in the rack and place both feet on it.
Get into your press start position, with a box behind you for support, and let the band give you just enough lift to focus on form and control.
Perfect for building confidence in the hardest part of the press.](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/544140025_800035169031918_6663498284084470183_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=1-7&_nc_sid=18de74&_nc_ohc=dWnowTAursoQ7kNvwErMCk8&_nc_oc=AdkizhLZB61ir13gYH0eSc1yaCecGsqMo4hMqZl8ikNqdfNOMwUohSAfIHWJ2YYlqjM&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=zwNsR31rUPN7IsP3z6bBoA&oh=00_AfZXPypCCNSXgXqPjlOSJ5AsV0JU4xgj-o_0KyLOFO4c-g&oe=68D8C5FE)
![[ad] 💥 Got forearm or elbow issues holding you back? These two banded drills target the exact muscles that often get overlooked.
👉 Banded Supination Negatives
* Grab the band with your palm facing up.
* Rotate your palm down.
* Then slowly rotate it back up (supinate) under control.
👉 Banded Pronation Negatives
* Grab the band with your palm facing down.
* Rotate your palm up.
* Then slowly rotate it back down (pronate) under control.
✅ Why this matters:
Supination + pronation strength is crucial for healthy, resilient forearms. Weakness here often plays a role in nagging elbow pain (think tennis elbow or golfer’s elbow) and can limit pulling + gripping power in gymnastics and lifting. These negatives build control and durability right where it counts.
⚠️ Disclaimer: I’m not a doctor or medical professional. This is just what I’ve found helpful in my own training. If you’re dealing with pain or injury, always check with a qualified healthcare provider before trying new exercises.](https://scontent-sea5-1.cdninstagram.com/v/t51.71878-15/540388251_1264240535715533_3188693096878862043_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&_nc_ohc=uQ3JErZ2ym4Q7kNvwEWoZSZ&_nc_oc=AdlkjW7BVbg9yw47i_PmWs6WqW5PzP2dj8rN8_7SoyrpqXVooqIeBCCPJr_0JBNNcGE&_nc_zt=23&_nc_ht=scontent-sea5-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=zwNsR31rUPN7IsP3z6bBoA&oh=00_Afbv_d82qSn7NE31fzU2K51FhBBcP_DXjoPQydE936Wy8A&oe=68D8AC24)