Ring Self-Assisted Pull-Up

• A sturdy overhead support to hang the rings from (like a pull-up bar or a sturdy tree branch)

1. Setup:

• Adjust the rings to a height where you can hang freely below them when standing on the ground. The rings should be approximately shoulder-width apart.

2. Starting Position:

   • Stand beneath the rings and grasp each ring with an overhand grip (palms facing away from you).

   • Jump up or step onto a small platform to lift yourself into a hanging position. Your arms should be fully extended, and your body should be straight, legs together and not touching the ground.

3. Engaging Your Core:

   • Tighten your core muscles to stabilize your body. Keep your shoulders down away from your ears to avoid tension in your neck.

4. Performing the Pull Up:

   • Begin the movement by bending your elbows and pulling your body upwards towards the rings. Focus on using your upper body strength (especially your lats and biceps).

   • As you pull yourself up, slightly lean back and pull your elbows down towards your hips. Your body should come up in a controlled manner.

5. Assisted Movement:

   • Use your legs to assist the pull-up if needed. You can tuck your knees toward your chest or use your feet to push against the ground, reducing the weight you are pulling up.

6. Top Position:

   • Continue pulling until your chin is above the level of the rings. Hold this position for a moment to maximize engagement.

7. Lowering Back Down:

   • Slowly lower your body back to the starting position, fully extending your arms at the bottom. Control the descent to engage your muscles throughout the entire movement.

8. Repetitions:

   • Aim for 3 sets of 5-10 repetitions, depending on your strength level. Rest for about 60 seconds between sets.

Tips:

• Focus on using your upper body and core; avoid swinging or using momentum.

• Maintain a steady breathing pattern: exhale as you pull up and inhale as you lower down.

• If you’re new to this exercise, consider starting with assisted versions using a band or having a partner assist you.