Instructions

1. Adjust the gymnastics rings to about shoulder height
2. Firmly grasp the rings using a false grip
3. Jump up, simultaneously pushing down on the rings
4. Push the rings to your sides and lock in your arms straight
5. Turn the rings outwards, such that your palms are facing forward
6. Stabilize any swinging, engage your scapular muscles by pushing away from the ground
7. Hold the rings at your sides for the required amount of time
8. In a controlled manner, lower your body to the ground, similar to a tricep dip negative

Key points

• It helps to tense all the muscles in your body, from head to toes
• You may lean forward slightly, this is okay. Maintain balance on the rings and keep your hands to your sides, palms facing in
• When starting out, you may not be able to turn the rings completely outward, turn as much as you can and slowly progress the rotation as you become stronger
• When starting out, you may place the rings in front of you, as you get stronger, move the rings outward until you are no longer touching them with your body