Holding the corner on the rings (L-sit on rings) is a static exercise for the development of the muscles of the press and back. It consists of keeping the raised straight legs in front of you at a right angle when the athlete hangs at the vertical point of the amplitude of the pull-ups on the rings. The version of the angle on the rings is somewhat more difficult than keeping the angle in the hang on the bar, since when balancing in the hang on the rings, the biceps and forearms are more involved in the work. Therefore, holding the corner on the rings is an excellent exercise not only for the abdominal muscles, but also for increasing grip strength, and it also strengthens the elbow ligaments and tendons well.
The main working muscle groups are the rectus abdominis muscle, latissimus dorsi, posterior deltas, biceps and forearms.
Exercise technique
The exercise technique has the following movement algorithm:
- Hang on the rings using a regular or deep grip. Remember that the approach will take quite a long time and we just need a secure grip. Use magnesia for less slip on rings.
- Perform one full-range pull-up and lock at the top, statically contracting all the muscles in your back and arms.
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- Smoothly raise your legs in front of you so that they form a right angle with your body, and linger in this position. Try not to bend them for as long as possible - this way you will get much more benefit from this exercise, as the rectus abdominis muscle will work harder.
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- Bring your legs down and jump off the rings.
Training complexes
If you decide to include holding the corner on the rings in your training program, then the complexes below will be useful to you.
