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Exercise instructions
Push Up (s. fig. J)
Start with the rings at about waist height.
Perform push-ups on the rings. As strength increases, lower the rings until they are just
above the floor; then, to make them more challenging, you can elevate your feet a little.
To further increase difficulty, lean forward a little bit while you do the push-ups so that at
the bottom of the push-up your hands are right next to your hips.
Ring Support (s. fig. K)
A basic requirement for ring work is to obtain a solid, proper support in which your arms
are straight, hips open, and chest up. The rings should be turned out between 15 and
45 degrees so that the insides of your elbows are facing forward. Before moving on to
presses, rolls, or any other support work, you should be able to hold this position for a
minimum of 15 seconds with little to no movement.
Ring Row (s. fig. L)
A ring row is an excellent beginner drill to progress an individual toward pull-ups.
Start with the rings at just above shoulder height.
Grab the rings and lean back until your arms are straight, to place tension on the straps.
Keep your body straight and tight and pull your shoulders to the rings.
As strength increases, simply lower the rings so that your body is closer to being horizon-
tal when you lean back.
Hinge Row (s. fig. M)
Start with the rings at just above shoulder height, begin with glutes and shoulders just off
the ground, allow your hips to hinge as you pull your hands to your shoulders.
Chest Fly (s. fig. N)
Start from the top position of push up, arms straight in front of you.
Lower the torso to the ground by flaring the arms out to the side (with a slight bend at the
elbow), keeping the movement slow and controlled.
Lower yourself as far as you can and hold the exercise at the bottom momentarily.
Squeeze your arms back together slowly to return to the starting position.
Hanging Leg Raise (s. fig. O)
Start from a hang with a false grip, pull your legs up and forward.
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