Gymnastics Online Programs | HiQu Gymnastics

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Hi, I'm Heiko.

I coach rookies, experienced athletes and coaches of functional gymnastics movements to learn, improve and sustain their gymnastics skills with step-by-step accessory training programs.

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Your Handstand Starter Guide

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Ring Muscle Up Sample Week

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The Ultimate Kipping Pull Up Starter Kit

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PROGRAMS

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Online Programs

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LATEST RELEASE

HANDSTAND WALK

Transform yourself into a skilled handstand walker with the 8-week program, featuring video demonstrations, safety strategies, exercises for one arm strength, and mobility drills for shoulders and wrists, leading to improved athletic performance.

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Melanie Hildebrandt Portrait Testimonial

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!

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COACH

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.

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[ad] Build Your Kipping Bar Muscle-Up: 3 Drills

Band Setup Set up a band on a low bar. This gives you control over the swing without the height intimidation factor.

Here are 3 drills to build the pattern:

Drill 1: Swing + Lat Activation
Swing like you’re on a playground swing. Focus on driving through your lats at the top of the swing — this is what creates the power for the kip, not your arms.

Drill 2: Swing + Half Toes-to-Bar + Hip-to-Bar
Add a half toes-to-bar at the bottom of your swing, then drive your hips to the bar and rotate around it. This teaches the exact transition you need for the real movement.

Drill 3: Knees-to-Bar Variation
Same pattern, but with knees-to-bar instead. A great regression if the toes-to-bar version feels too advanced.

[ad] THE MISSING PIECE & FREE GIFT

Many athletes do not feel comfortable catching the Kipping Ring Muscle Ups in the deep dip position. The deep dip position in Kipping RMU feels different than in strict RMU. There is a greater load due to the momentum.

You can increase this load piece by piece with more additional exercises, but in the end you have to make the move at some point and put all the pieces together to form the Kipping RMU.

However, you can still add one drill. To do this, place one foot on a box and jump off with it. The movement is very close to the real Kipping RMU.

I put together three secrets on how to get your first Kipping Ring Muscle-Up in a FREE gift:

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[ad] Stuck at the bottom of the dip — here’s why it happens and how to fix it. 🔁

Shoutout to @aimeeschauer for sharing her video and letting me break it down.

This is one of the most common problems in the kipping ring muscle-up: you make it through the pull, you get into the catch — and then you’re stuck. Can’t press out. Feels like a strength issue, but most of the time it’s not.

It’s an elbow position problem.

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🔍 What’s happening

In the catch, the elbows are pointing backward. From that position, it’s physically not possible to press out — the shoulder mechanics just don’t allow it. What needs to happen is that the elbows rotate up toward the ceiling. That’s the turnover. And if the wrist and elbow don’t make that transition, you’ll stay stuck no matter how strong you are.

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🛠️ What to work on

1. Try a false grip
Even in the kipping ring muscle-up, a false grip makes the wrist turn easier and helps you get your elbows up. It’s not the ideal long-term solution, but it’s a great tool to get your first rep in — and to feel what the correct position should be.

2. Release drill for muscle memory
Let your hands slide over the rings so the elbows can come up toward the ceiling. No full rep, just that one movement. Repeat it until your body knows exactly what it needs to do.

3. Film your strict dip and compare
How deep can you go in the bottom of a dip? Compare that position to your catch in the muscle-up. Is the shoulder depth the same? That comparison alone can tell you a lot about where the movement breaks down.

4. Floor drill — full pattern, safe position
Do the complete movement on the floor. Jump back, do the turnover, get your elbows up, then push your heels back and press out. It lets you practice the full sequence without the risk — and it builds the movement pattern you need.

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⚠️ One more thing

During the kip, the legs separated a bit and the knee bend came slightly too early. Try to keep that line longer before the pull. It gives you more power and a cleaner transition into the catch.

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If you’re working on your ring muscle-up and recognize any of this — these drills are a

[ad] Great way to work on your compression for press to handstand

[ad] This is a great way to do the strict ring muscle-up. Your feet can provide as much support as you need.

[ad] Use the floor drill to understand the hip drive for the kipping bar muscle-up

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