April 01, 2006
Because of constant pestering from the CrossFit community, you have now acquired a pair of rings. So, now what? You know what a muscle-up is, maybe you can do some dips on the things, but there's got to be more, right? Absolutely! A pair of rings has limitless possibilities for training. Common exercises take on a whole new dimension when performed on the rings, and many ring exercises can be performed nowhere else.
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 horizontal when you lean back.
Hang pull-through to skin the cat pull-out
A hang pull-through to skin the cat pull-out is a sequence of movements that works basically every muscle group from the mid-thigh up, while providing an excellent shoulder stretch as well. Starting in a hang and keeping your arms and legs straight, lift your toes up and back overhead, through a piked inverted hang. Then, continue to lower your toes slowly toward the floor behind you. This hanging position is called a skin the cat.