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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] Struggling to Get Your Hips Close Enough for the Bar Muscle-Up?
Here’s What You’re Missing
The kipping swing is the foundation of an efficient bar muscle-up-but most athletes get the mechanics wrong. It’s not just about swinging back and forth. It’s about creating power and momentum through proper body positioning.
Here’s how the kip actually works:
Start in a hollow position (either jump into it or step off a box-hips forward, chest back, creating a „C“ shape with your body). From there, swing back into an arch position (chest forward, hips pushed back, shoulders slightly behind the bar). Then snap aggressively and explosively back into hollow. This explosive hollow snap is where the magic happens—it generates the upward momentum you need.
The goal isn’t necessarily hip-to-bar contact, but rather getting your hips high and close enough to the bar so you can use that momentum to pull yourself up and over. The closer your center of mass gets to the bar during that explosive hollow snap, the easier the transition becomes.
Why this drill matters:
Without a powerful, well-timed kip, you’re fighting gravity with pure upper body strength-which is exhausting and inefficient. Mastering the hollow-to-arch-to-hollow transition gives you the momentum to make the movement flow.
Progression tip:
Practice aggressive kipping swings focusing on that explosive second hollow position. Feel your hips drive UP toward the bar, not just forward. Once you can generate serious height and power, the transition becomes much more accessible.
What’s your biggest kipping challenge? Drop it in the comments](https://scontent.cdninstagram.com/v/t51.71878-15/710431750_759907377150620_4914476108781877698_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=111&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=MtS-1qES-jYQ7kNvwFvOCV_&_nc_oc=AdrJBQJYLSW_vrfOBfqO2Mseq4TJDADrujn1UCpik9HFti5iFA-DM6cxlKa10ol44pM&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=dxINGlQcEpJWP5hHzO-T1g&_nc_tpa=Q5bMBQGcP-11k8DjmzLgAklbFNq5yZh2EkxDVJPwgF_Mg6EryYaxwsW7PEDu3GB_NAz-ZvC_4oNcBbVo&oh=00_Af8usa-hXAusncUnqEIKXbaQmI0ylnHp-aXmQo2KP_jfPA&oe=6A28D095)
![[AD] Open Your Arch, Upgrade Your Beat Swing
This banded stretch helps you improve the overhead position you need for every strong beat swing. Attach a band to the bar, grab the other end, lie on your stomach and reach your arms overhead. Let the band pull you into a deeper arch, then focus on opening your shoulders as far as you can.
A clean arch is the engine of your kip. You create tension and generate the energy that carries into kipping toes to bar, kipping pull ups and even kipping bar muscle ups.
📘 If you want a full deep dive into the beat swing, you will find it inside my book Functional Gymnastics Fundamentals, available on Amazon.](https://scontent.cdninstagram.com/v/t51.71878-15/711985188_1020085577244375_7724578393274462572_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=106&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=_561qozjfM0Q7kNvwHwY4qf&_nc_oc=AdpA7CDWbZ0Lpv9R_jAk1tGa8tHo-ycW_1-B9FbaFC1VNSLtiy47i6DyHLVKrv8sDPU&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=dxINGlQcEpJWP5hHzO-T1g&_nc_tpa=Q5bMBQELY5ocN-MtWzVl-ICx2hcFQITGwmXe9WbyE2cyzo3jM7-e_PfkGZWU1SImmN8TkFkNEoFp8Oil&oh=00_Af9xV0WC8h_W-39WPWx9EwHg9r3uuJhiDYUwIHU6xMHzjQ&oe=6A28B813)
![[ad] I can’t remember where I saw this exercise, but give this great exercise for opening up your chest a try](https://scontent.cdninstagram.com/v/t51.71878-15/707897987_1564735965280829_5327616743700235723_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=yRb7AFx1AawQ7kNvwGsezQq&_nc_oc=AdrkjstLwBfklkqxb_Dg_K-X4ImAWMO4xvscbfh43nzgQeRtv-7jN2S6ekMN-NOCpP8&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=dxINGlQcEpJWP5hHzO-T1g&_nc_tpa=Q5bMBQGEdj14azqdD-YkkFKpzb6NaDpokOoNzC51zJngEnaMV7dirK2YhCV4zpWTqd4s84PQ9n7B2rqy&oh=00_Af9S5KGXj7XwcZXGl7_sxIS57s4ObvKJgDmc-ZOIwFO9kA&oe=6A28DFC0)
![[AD] Build your kipping handstand push-up step by step.
These drills help you connect the pieces, timing, shoulder drive, and efficient use of your hips. Focus on staying tight, pushing through the shoulders, and using the kip to create upward momentum, not just pressing.
Don’t rush it. Clean reps first, then add speed.
Which part feels hardest for you right now?
These drills and full progressions will be inside my advanced book, coming in October.](https://scontent.cdninstagram.com/v/t51.82787-15/706753077_18590116624018332_2938199469065050877_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=AUcDHZ7UwDUQ7kNvwEJJBkK&_nc_oc=AdppwIoyTCd2W_6stweTnSa1J_Y0-QuZ51Hd0SiV7ZiG0wimlGUkehGM9mhfX8nLMq8&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=dxINGlQcEpJWP5hHzO-T1g&_nc_tpa=Q5bMBQFXdnZj-WgdbI2Vc4pmrSFAl_VbeqgLt-lQ1lk6dL3qCFyZd-xVKdXWkdzLO7kpR5XNP4-FEPRC&oh=00_Af-ZD5t-pyU09NHkou9IzCmeAfECb2_BgRZmDmFbE2Crww&oe=6A28DAF2)
![[ad] Single Leg Kipping Pull-Up + Slow-Mo Breakdown 🎥
This drill is a game-changer for learning the Kipping Pull-Up.
☑️ One foot on the box
☑️ One leg free to simulate the full movement
☑️ Focus on the rhythm of your kip
☑️ Use the box for controlled power and better timing
The slow motion helps you see exactly when to push, pull, and transition — all without losing form.
Ready to build a strong and smooth kip?
🔥 Join the Kipping Pull-Up Program – link in bio!](https://scontent.cdninstagram.com/v/t51.71878-15/707668121_1763503695012486_4945003266915026982_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=102&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=CmlJ8_u4UYYQ7kNvwHMoKPb&_nc_oc=AdoTslX2vf97I67WEGkrFdJ8NjhGfC3avX3eUc0Al0RJIXRhS4e6tbMFAOk0Rel4HdY&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=dxINGlQcEpJWP5hHzO-T1g&_nc_tpa=Q5bMBQHq1KAZyxcKDFzXXcgBqfJu8wv5JBibQHLRfHd4e0XSvUr3oWicHa3xPPN9pRNVJbyhvv4AY9-Q&oh=00_Af8cwRJs93mTdZ0wE_yePHqRXz72W_BGAH636IYYQskc_Q&oe=6A28EAD8)
![[ad] Y-Band Work
Two bands, one setup → endless shoulder benefits.
By linking two bands into a Y-shape (check the last clip for how to set it up), you can create a super simple but powerful tool for:
✅ Shoulder activation before training
✅ Prehab to keep your joints healthy
✅ Building stability and strength in all the little muscles that often get overlooked
Perfect for warm-ups or as part of your accessory work.
Have you tried Y-Band drills before? 👇](https://scontent.cdninstagram.com/v/t51.82787-15/705429031_18588787810018332_7138887066888832141_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=103&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=eq9Z7TC4PjMQ7kNvwEbBQZA&_nc_oc=AdrcrDsMapAHrE-UjKiQqbrQAtxQm6tUqixTCvn6Gk44ct2_smaZWpmx4zkxYVfT-XA&_nc_zt=23&_nc_ht=scontent.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=dxINGlQcEpJWP5hHzO-T1g&_nc_tpa=Q5bMBQH0X71VjSMK6VMhE-htdQhNSE-uCbBWTO6ldvRIWXwE0tgYojIGNPf8SyI8ko6k2F2cItGQYZfO&oh=00_Af9uFTfSp-CLRr7Ir_HRtFhKatW3HaY4q_-KHAnpbcPAVw&oe=6A28D231)