Rings

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.

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.

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.