Instructions

1. Set gymnastics rings high enough such that you can hang from them without your feet touching the ground
   1. It’s okay if you bend your legs in order to keep your feet off the ground
2. Get a firm grip on the rings at about shoulder width apart
3. Turn the rings inward so you have a neutral grip (palms facing together)
4. Hang from the rings, engage your scapular muscles
5. Pull yourself so your head clears the bottom of the rings, if possible, pull your hands to your chest
   1. Keep your elbows close to your body as you pull
6. Lower yourself back to the hanging position with control
7. Repeat for required reps

Key points

• maintain the neutral grip throughout the exercise
• Try not to swing or kip while performing the pull up
• Perform quality reps, do not worry about hitting high rep numbers with bad form. It’s better to do less reps with good form
• Keep your elbows close to your body as you pull, do not flare your elbows outward