Hoop pull-ups

Ring Pull-Ups - an exercise that came to CrossFit from athletic gymnastics, as well as upside down push-ups on the rings. In athletic gymnastics, pull-ups on the rings are a kind of starting point, after mastering which the athlete becomes ready to perform more complex elements. With this exercise, you can strengthen your grip strength, develop the lats and rhomboid muscles of the back, biceps, forearms and learn how to properly control the position of your body when hanging on the rings, which will come in handy when studying elements such as strength gaining on the rings.

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Exercise technique

The technique for performing pull-ups on the rings is as follows:

1. Hang on the rings, grabbing them as tightly as possible and straightening the body completely. You can use a "deep" grip - a popular technique among gymnasts, in which the fist rolls forward a little, and the knuckles are not located above the ring, but in front of it. When choosing the optimal grip, remember that with a regular grip, the back muscles are more involved, and with a "deep" grip, the biceps and forearms are more involved. For the best grip, use chalk.
2. We decided on the grip, now it is necessary to choose the optimal arrangement of the rings. You can turn the rings parallel to each other, but in combination with a "deep" grip, this will put too much stress on the ligaments of the hands. Therefore, most athletes are better off not using this grip. We fix the rings in a stable position at about shoulder width.
   
3. Start moving upward by contracting the broadest muscles of the back and biceps, while exhaling. The rings allow us to work with greater amplitude, so lift up until your palms are level with your chin.
   
4. Slowly lower yourself down, inhaling and maintaining the correct position of the body. Straighten your arms completely at the bottom.

Complexes with pull-ups on the rings

Watch the video: Ring Row Progression (September 2025).