Instructions

1. Adjust rings to about shoulder height
2. Firmly grasp the rings
3. Hang from the rings, place your legs in a tuck position
4. Engage your scapular muscles by lifting your chest up through your shoulders
5. Keeping your arms straight, pull your torso up so your back is parallel to the ground
6. Squeeze your shoulder blades together to help stabilize the front lever
7. Hold for the required amount of time
8. Pull yourself around the rings and into a back lever tuck
9. Squeeze your shoulders together towards the ground to help stabilize the back lever
10. Hold for the required amount of time
11. Pull yourself back around the rings and into a front lever tuck
12. Repeat for the required number of reps

Key points

• Keep your arms straight! It is a common mistake for ninjas to bend their arms, thinking they are performing this move correctly. Bending your arms means you lack the necessary back strength to support the movement
• Keep your arms straight throughout the movement, especially through the transitions between front and back levers