By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. It is also necessary for the normal functioning of this site. WODCAT is not affiliated with CrossFit, Inc. in any way. CrossFit is a registered trademark of CrossFit, Inc.

Ring Pull Ups

Level: Lung
Gymnastic rings


How to do Ring Pull-ups


- Adjust the height of the gym rings so that your feet will not touch the ground between repetitions.

- Stand under the rings and grip with either an overhand (for the pull-up), or underhand (for the chin-up) hand position.

- The free movement of the rings means that your grip does not have to be strictly one position or the other, and it may change throughout the exercise.

- Keep your arms straight and simply dead hang from the rings, keeping your body vertical.

- Pull your chest up toward the gymnastic rings by bending your arms.

- Keep the movement smooth, slow and controlled and try not to jerk any muscles as you pull-up.

- Pause for a moment at the top of the exercise before you start slowly lowering yourself back down.

- Once you are lowered back to the hanging position, pause, and repeat the exercise.


Some tips:


- Throughout the exercise keep your torso straight, legs together, and shoulders relaxed.

- Minimise any rocking or swaying movements.

- Practice the false grip pull-up to strengthen your wrists and prepare for the muscle-up.