Muscle groups

Core, Shoulders


Hang with a pronated grip (palms facing away from you), rings turned out, arms straight, knees bent.

Begin by depressing your scapula, pulling with straight arms, keeping the knees tucked.

Continue pulling, rotate your hands to face each other and allow your knees to pass over your head.

As your hip pass through the rings, rotate your hands to face behind you. Slowly straighten your legs, lowering your feet towards the floor. Extending your shoulders and allowing your scapula to retract.

Hold for time.

Reverse the motion by pulling back into scapula protraction, keeping the arms straight. Tuck the knees and pull them back through the rings, returning to the start.

Movement Group


Required Equipment


Progressions And Regressions