How to perform Bodyweight Ring Row with proper form

Starting Position

1. Rings: Set the rings around waist to chest height and grab them with a neutral grip.
2. Body: Walk your feet forward and hang under the rings with straight arms.
3. Line: Squeeze your glutes and brace your core so your body forms a straight line from head to heels.

Movement

1. Pulling Phase:

   • Retract your shoulder blades first, then pull your chest toward the rings.
   • Lead with your elbows and keep them from flaring straight out.
   • Pull until your chest reaches the rings or your hands reach your ribs.

2. Lowering Phase:

   • Lower yourself under control back to straight arms.
   • Keep your body rigid; don't let your hips sag.
   • Reach a full stretch at the bottom before the next rep.

Key Points

• The more horizontal your body, the harder it is - walk your feet forward to make it tougher, back to make it easier.
• Lead with the shoulder blades and elbows so the back does the work, not just the arms.
• Keep a straight line from head to heels; a sagging hip turns it into a partial rep.