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Technique

  1. Grip the Rings positioned close to the ground.
  2. Place the inside of your thighs or your knees against your upper arms, just above the elbows.
  3. Lean forward until your feet lift off the floor and balance your weight entirely on your hands.

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Form tips

  • Keep your weight centered over the rings.
  • Actively push down into the rings to engage your shoulders.
Risks
  • The instability of the rings increases the risk of sudden tipping or falling forward.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Triceps

Secondary

  • Chest
  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Rings
Rings

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Appears in

Joint movements
Elbowextension
Shoulderprotractionflexion upward
trains stretches

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Progressions

e09d

Rings straight-arm crow pose

Advanced

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Regressions

e0a5

RTO support

Intermediate
e098

Rings shoulder stand

Advanced
e08l

Rings dip

Intermediate
e097

Rings pushup

Intermediate
e02q

Crane pose

Intermediate
e0ds

Bent-arm handstand

Intermediate
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