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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] Compression makes skills possible
These three banded drills target compression, a key quality for skills like toes to bar and the press to handstand. The goal is simple: bring upper and lower body closer together with control.
Drill 1: Attach the band to the rack and work in a pike position. Actively press the band forward and try to move it past your feet. This teaches active hip flexion and core engagement.
Drill 2: Move into a straddle or pancake position. Press the band forward while folding at the hips and reaching your torso further ahead. This challenges compression in a wider stance and improves active range.
Drill 3: Attach the band higher on the rack or pull-up bar. Stand on a box, keep the legs long, fold at the hips and press the band downward as far as possible. This connects compression with a more vertical setup.
All three drills help you build active control, not just passive flexibility, so your compression actually transfers to skills.](https://scontent.cdninstagram.com/v/t51.71878-15/698359773_1703443013999899_6719519320069467382_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=102&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=8wQHA7FpA3oQ7kNvwHFPKR8&_nc_oc=Adq_xPRpVb0EvaNXf9eqASpP9bwfD-QMWkpCG0Hre7QFofMIwdbP1eQpR8fHZeOCXzw&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=7C6gXpGQ2_KjH6K5cwc7HA&_nc_tpa=Q5bMBQHWXZzTSbrdiW91PzLoIEepQI3d8ZWPI84z_jgEW3piglvmROnLgN4vm0UwyE-UIDWyMiaX2TTC&oh=00_Af4GA454x0-_bwFHyAWG9532KtK4BskFB0wGZd_-7lWvlQ&oe=6A0D198B)
![[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.cdninstagram.com/v/t51.71878-15/687382090_2252754391795169_2139426842449740216_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=r2LsQfUUENAQ7kNvwG4RhaR&_nc_oc=AdqNJSxJ184UN7d5GlAsUkSJGe-a42fVQ29EQLv7PSF85pzwMk4lt8dEoW8swJH2Y0M&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=7C6gXpGQ2_KjH6K5cwc7HA&_nc_tpa=Q5bMBQFX2t9AxLU64PYbiUdZh7WxJl3Md5lHoaif0XByZJaBBRSL73c6LRbQZs-GhtvlIwzW_zKBhi45&oh=00_Af6tlj4aCK8m3wePEhW8tcEVgKW3V_S0jYAPPEXXdTOxLg&oe=6A0D16B5)
![[AD] Master the Knee-to-Bar Muscle-Up with This Low Bar Setup 💪
Struggling with the transition from knee-to-bar to over the bar? This double low bar drill is your answer.
The Setup:
Set up two low bars at different heights – one lower bar and one upper bar that you’ll grip with your hands.
The Drill:
Start by bringing your knees up to the lower bar (knee-to-bar position), then initiate the kipping motion to rotate around and over the bar. The genius of this setup? The low height allows you to focus purely on that critical hip extension and transition phase without the intimidation factor of a high bar.
Why It Works:
This drill isolates the exact movement pattern you need for the full bar muscle-up. By lowering the bars, you remove the fear factor and can drill the hip drive and rotation mechanics over and over. The lower guides you into the correct knee-to-bar position, while the reduced height lets you practice the explosive hip extension that gets you over the top.
Pro Tip:
Start slower than you think you need to. Once the movement pattern clicks, gradually increase the height of your bars until you’re ready for the full-height version.
Drop a 💥 if you’re going to try this setup in your next training session!](https://scontent.cdninstagram.com/v/t51.71878-15/686917448_922463677483431_8548717669169341716_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=104&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=ve0KKGy5s0MQ7kNvwEahK5z&_nc_oc=AdokZ-sVF-RprqJ4m1V_60D17ahI_LukIzKcMGgcz7GF5g9oRoFQQPQRyLPpuClqypM&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=7C6gXpGQ2_KjH6K5cwc7HA&_nc_tpa=Q5bMBQHfVLxk9FJqbQpHkbSSk-pXmYPdZuNnVtljWeGKUIytesa0IaXL4EMfm5_ZOUyRqj4AaweSUncB&oh=00_Af6p5EbD_7HsE7KXjG7yEt3wfgt253pEeBwNwK9JncYVGA&oe=6A0D2169)
![[AD] Want to build your kipping bar muscle-up step by step?
The full 12-week progression is inside the program.
Link in bio.](https://scontent.cdninstagram.com/v/t51.82787-15/687883692_18584529361018332_7470681843152295328_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=109&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=iImdYzKZVeQQ7kNvwFhNyak&_nc_oc=AdpPlhg1zrrmjzSq5EyH4t0bdevjoZUoY8rYZq_DSzlCyNhTlN0DHLq5c2o4SyIrJFc&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=7C6gXpGQ2_KjH6K5cwc7HA&_nc_tpa=Q5bMBQHeVPDZDddiPVALYNOW5GBk4sXmCTNayhg79yxebgmduj7sMXmGT37vINcTuueWmADrFLW9Tibe&oh=00_Af65iWDrVQoX8zWJhW31fhpuzupSgWpb48xYQK7sFkAcsQ&oe=6A0D2440)
![[AD] Banded Box Press-Up
This is a supported version of the box press-up to help you learn real compression without losing control.�Place a band around both wrists and step onto the band with your feet. Hands stay on the box, arms straight, shoulders active.
As you slide the feet up the box, the band gives just enough assistance to lift the hips higher.�This lets you train the exact pattern you need for strong compression, without cheating with momentum.
Focus on pushing the shoulders down, keeping the arms long, and actively pulling the hips up.�The better your compression here, the easier toes-to-bar will feel later.](https://scontent.cdninstagram.com/v/t51.71878-15/686939584_1351861470089869_9143341639709794459_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=110&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=kqwPs-dLiUYQ7kNvwEMjHCV&_nc_oc=AdqhlNXHISIfEhIZSt4Bkxt_U14Ck9dxiic1ry8oJfodb1AHQvUzbC1b07DbAGcIBtg&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=7C6gXpGQ2_KjH6K5cwc7HA&_nc_tpa=Q5bMBQHjKqWRiczDVI_JIPVvE1xkFYVx-dAXFXhh9yr05ixwP1b0ZLhXJvUvzSXsNaZf14EiJzzIs84A&oh=00_Af6GHQreG3lyu2plgRE1D-NeqVuIGYcMjaFY4mCRJXqG0g&oe=6A0D218D)
![[ad] How to climb smarter, not just harder 💥 Mastering foot-locks:
1️⃣J-Hook: guide the rope outside your leg, tuck one foot underneath and clamp with the other — fast, but demands grip.
2️⃣ S-Wrap: wrap the rope fully around your calf, stand on it with your other foot — super stable but slower.
3️⃣ Z-Lock (or Z-Wrap): pinch the rope only between both feet, no wrapping around — clean, efficient, and lets you drive with your legs.
Legs do the work, not just your arms. Save energy, climb smarter.](https://scontent.cdninstagram.com/v/t51.71878-15/684218808_3278561219112005_7982482055382372875_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=9PrRIXc1oAIQ7kNvwEf9SIH&_nc_oc=AdplCgOGpbGehzAT-RYvzGwVhpVR2nAGHOHpk7jFJxn0SZz1hepxdbrcWDxW02NDmcQ&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=7C6gXpGQ2_KjH6K5cwc7HA&_nc_tpa=Q5bMBQE_vFIe3CmxTfT6j5BFniHQ1e1RzLwNgzuqZhgIyYAMs4YfjuQjkvfAxpI0AN9D86loYyIcM6qv&oh=00_Af4ueONEGEdldg4qOS2zc-oD1zTUymxW0R0SyA3dpcyC4g&oe=6A0D2F39)