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    Calisthenics.dk

    Rings · Calisthenics

    Ring Pull-Up - The complete guide

    The ring pull-up adds instability and a more shoulder-friendly movement path than a fixed bar - the rings can rotate freely, which often feels better for the wrists and shoulders.

    How to perform it

    1. 1Grip the rings in a neutral or slightly outward-facing position
    2. 2Hang with straight arms and active shoulder blades
    3. 3Pull yourself up while the rings naturally rotate with your movement
    4. 4Bring your chest toward the rings at the top of the movement
    5. 5Lower yourself back down under control to a full hang

    Common mistakes

    ⚠️ Letting the rings swing uncontrolled instead of guiding the movement
    ⚠️ Attempting it before regular pull-up strength is solid
    ⚠️ Not resisting the rings' natural rotation, creating unnecessary instability

    Progression - the path to mastering it

    1. 10+ strict pull-ups on a fixed bar
    2. Ring pull-up with feet assisting on the floor
    3. Full ring pull-up
    4. Ring pull-up with RTO throughout the movement
    5. Archer ring pull-up

    FAQ

    Is the ring pull-up better for the shoulders than a fixed bar?

    For many people, yes - the free rotation of the rings lets the wrists and shoulders find their natural path through the movement instead of forcing a fixed position.

    Why does it feel so unstable at first?

    Because the rings can rotate and swing freely unlike a fixed bar - it requires extra stabilizing muscle work that fades with training.

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