Ring Eccentric Pull Up

Instructions for proper form

1. Begin by adjusting the gymnastic rings to about waist height. Grip the rings with a pronated (palms facing away) grip, keeping your arms extended and your body straight. 2. Engage your core and pull your body up towards the rings while maintaining a rigid body posture. 3. As you pull up, keep your elbows close to your body and your shoulders down to activate your lats effectively. 4. Once your chin is over the rings, slowly lower yourself back to the starting position while controlling the descent. This eccentric portion should take about 3-5 seconds. 5. Perform the movement for the recommended number of reps, focusing on form and control.

Common mistakes to avoid

1. Not engaging the core, which can lead to swinging or improper form. 2. Allowing the shoulders to hunch up towards the ears rather than keeping them down and back. 3. Rushing through the eccentric phase instead of controlling the descent. 4. Using momentum instead of muscle control while pulling up.

Benefits

Specific benefits of the exercise

The Ring Eccentric Pull-Up primarily strengthens the latissimus dorsi, improving back strength and stability. It also enhances grip strength and engages the shoulder stabilizers.

Expected results and timeframe

With consistent training, most novice individuals can expect results in muscle gain and strength improvement within 4-6 weeks, typically noticing increased pull-up capacity and enhanced muscle definition..

Who this exercise is best for

This exercise is best for beginners looking to build foundational strength in the upper body, particularly in the back and lats. It is also useful for athletes involved in calisthenics or gymnastics.

Scientific studies supporting its effectiveness

Studies on resistance training show that eccentric training effectively increases muscle strength and size. Specifically, exercises like pull-ups have been supported by research to improve upper body strength and muscular endurance.

Variations

Beginner modifications

For beginners, use a resistance band to assist with the pull-up motion, or perform the movement on a lower setting where the feet can touch the ground to help with form and control.

Advanced progressions

Advanced trainees can incorporate weighted vests or increase the tempo of the eccentric phase to further challenge the muscles. Also, transition to performing a full pull-up or adding additional rings for instability.

Integrations

Complementary exercises

Complementary exercises include push-ups, inverted rows, and face pulls, which all target the upper body muscles in different planes.

Super set recommendations

Pair the Ring Eccentric Pull-Up with exercises like push-ups for a balanced upper body workout, alternating sets to focus on both pulling and pushing movements.

Sample workout routines

For a focused upper body routine including the Ring Eccentric Pull-Up, include: 1) Warm-up (5-10 mins of dynamic stretching) 2) Ring Eccentric Pull-Ups – 3 sets of 5-8 reps 3) Push-Ups – 3 sets of 10-15 reps 4) Inverted Rows – 3 sets of 8-12 reps 5) Cool down with stretches targeting the upper body.

Exercise combinations

Combine with core exercises such as planks or hanging leg raises for a comprehensive upper body and core workout.

Best time to do this exercise in your workout

The Ring Eccentric Pull-Up is best performed early in your upper body workout after your warm-up, as it requires a high level of strength and focus.