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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] 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-den2-1.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=O2vuSk1owhQQ7kNvwHS1BEm&_nc_oc=AdpLNlU6MHRiOU70JoR7SJifK0i9StKV2H-0jI4ILxJFBSwVW7nq1G_Q4B4NM2XVMHU&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=DDYWWxbnqKtj_mmiyIamBw&_nc_tpa=Q5bMBQGNAqNR3cC-lBUOQ0zJfhnyQpSbB7SnQaJpcCtb7t8_dAVLWKrYqjevvlPDdBdnv4NZo4lgqk-p&oh=00_Af4rfdq8wfQMOHM8lHWNq49LI9WtAxKNzesZRtHTShxMIg&oe=6A099D69)
![[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-den2-1.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=7XRb-DHEBXIQ7kNvwHMFBqn&_nc_oc=AdofP06_f40Pe4g8SNvhCON6yaF16bXBRLWxMUtGqY1oFJ-_FelWxJwb4ZW5kt-Jgh0&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=DDYWWxbnqKtj_mmiyIamBw&_nc_tpa=Q5bMBQGhk8-hpFxGoUoKLHE2Vxp8aQYBhxdJtVB6Lwg3MS-yBr29rfcGhFoLLsrA4q_-mbpn6o9CCZX8&oh=00_Af4qLxmw9Cocboz_JYyyy1VQj6Ok5RN9GwEcIF1rA6909g&oe=6A09A040)
![[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-den2-1.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=zpI0SkkXLq8Q7kNvwGfd2s0&_nc_oc=AdqLuGnBvfn140ggUDPHnc2cHFStTSMdZ69N86hH3TqyJg2KpTbj6ritarFPiHGWZmM&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=DDYWWxbnqKtj_mmiyIamBw&_nc_tpa=Q5bMBQGxvcrKH7OcmkMQcuYhtiAF4c-INIdgoljLvxuK2GuzCqVZZU55mCqJIqiNOeB7-TXEgDiU25eg&oh=00_Af4JUHSqqBZGWIXJZfdeUg6tBXf_2-skmhlrXahHJqvd1Q&oe=6A099D8D)
![[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-den2-1.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=bRU2gJVinC0Q7kNvwGBNndg&_nc_oc=AdqVnpvj61kGRM-h0m_qHCGqtue_MmO5hfGIVN6iYTgqZYGwSlvYyAwCK1YB46_uN-E&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=DDYWWxbnqKtj_mmiyIamBw&_nc_tpa=Q5bMBQGHGEmYPC1J1VTls1TLUpxkRcpXxCgoZZ4mpFk6bqSVHSk_1iGotEyFETp4mLrl96fL0iJFLvNe&oh=00_Af7r92_OF3p8x-Nr94B_NZC8dq2gPDhuq60E3QyG0B9smw&oe=6A0972F9)
![[AD] Build Strength the Smart Way 💪
This Handstand Push-Up Step Loading Drill helps you progress safely while improving strength and control.
Start by stacking a few Abmats under your head to reduce the range of motion (ROM). Perform controlled reps, focusing on full-body tension and shoulder stability. Then, remove one Abmat at a time to gradually increase the ROM until you reach the floor.
This method helps you build pressing strength, improve positioning, and avoid overloading your shoulders too soon.
🔥 Progress with control, not luck.
Get the structure and drills inside the Handstand Push-Up Program — link in bio.](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/673809037_969721112537786_2596300132250856609_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=102&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=D2WLje7F2cgQ7kNvwFnZo4j&_nc_oc=Adrp6xMUWlBiOl1y0TGhwI_MaUrFjJdbYaYfrRQA_8_QoD1OZwdlC685D8ASM2q8m1A&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=DDYWWxbnqKtj_mmiyIamBw&_nc_tpa=Q5bMBQGNAGyWFsrTLaJqF9V5rQEC3PesJg7QKQ2mwiAUbuWqUim4UiIPnbrTKfsPwXatcGVN_qmU3kap&oh=00_Af632BfQZq8o5okiR4Gc0-pTaaVkrvNCVK-UVs1spoionQ&oe=6A098F19)
![[AD] A smarter way to load your Push-Ups
This elevated push-up setup lets you add weight without the usual discomfort. Place a barbell in the rack for your hands, elevate your feet, and wear a weight belt positioned higher on your back. Attach a plate so it hangs freely instead of pressing into your spine.
The hanging load feels more natural and makes it easy to increase weight over time. At the same time, the barbell allows a deeper range of motion, lowering your chest all the way to the bar with full control.
Have you ever tried loading your push-ups this way?](https://scontent-den2-1.cdninstagram.com/v/t51.71878-15/671221245_4368304443427343_3710799401248132369_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=101&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=WBnIcMYhR7IQ7kNvwHZjYDR&_nc_oc=Adq05jLmErCgqsT7-SKYaCI04oT7ErXsNVxIqbN9td9Remtq8gEr0KYa0Vd4KM7Re9A&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=DDYWWxbnqKtj_mmiyIamBw&_nc_tpa=Q5bMBQExNqKgR3kOUwNJMfnNiTSsJ8b26qZDWsu-NVGfBci9dt7gEzrKS8453YwvmoJByThyicLZaZBp&oh=00_Af5WU9NWB2x0iOb3hedeNsojYFhWP3MqtQc2AFmlXbsALQ&oe=6A099C99)