Rings

Complete a full rotation from dead hang front levering through to candle and continuing through to back lever and finally ending in German hang, and reverse.

A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.

Raising and lowering the body while holding a back lever line, driven by the lats with straight arms. An advanced lever strength progression for people who already own a solid static back lever.

Essential grip technique for ring muscle-ups, where the wrist sits over the rings allowing for smooth transitions.

A hang held at the bottom of a backward rotation, with the arms behind the body and the shoulders in full extension. It is the position skin the cat passes through, and the foundation for back lever.

Pulling out of a german hang back to a normal hang using straight arms alone. It is the strength half of the position, and the bridge from holding shoulder extension to producing force in it.

The ultimate ring strength position. This iconic skill demonstrates exceptional straight-arm pushing power.

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.

Master the ultimate balance challenge—handstand on unstable rings. This elite skill demands years of dedicated practice.

Challenge your push-ups with ring instability. Build superior chest and shoulder stability while increasing difficulty.

Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.

Build stability on unstable rings. This fundamental position develops the strength and control for advanced ring work.

A full rotation backwards through the rings from a hang into shoulder extension and back again. It is the drill that builds usable range at the end of the shoulder, and the foundation for every inversion on rings.

Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.