Ring Feet Elevated Row

Instructions for proper form

1. Begin by securing the gymnastic rings to a sturdy overhead anchor point, ensuring they are at a height where your feet can be elevated on a bench while holding the rings. 2. Lie back on the floor or a mat with your feet elevated on the bench. Position your body so that you are supine with the rings in your hands at shoulder-width apart and your arms fully extended. 3. Engage your core and maintain a straight line from your shoulders to your feet. 4. Pull your body towards the rings by bending your elbows and squeezing your shoulder blades together while keeping your body aligned. 5. Lower yourself back to the starting position with control, ensuring your arms fully extend before starting the next pull. 6. Repeat for the desired number of repetitions, maintaining form throughout.

Common mistakes to avoid

1. Allowing the hips to sag or excessively arching the back. 2. Not fully extending the arms during the movement. 3. Using momentum rather than controlling the pull. 4. Positioning feet too low which reduces the effectiveness of the elevation.

Benefits

Specific benefits of the exercise

This exercise primarily strengthens the latissimus dorsi muscle, improves grip strength, enhances upper body stability, and promotes core engagement. It also helps in improving pull strength which is beneficial for various athletic activities.

Expected results and timeframe

With consistent training (2-3 times per week), expect to see increased upper body strength and muscle definition in 4-6 weeks. Improved core stability may also be felt within the first few sessions..

Who this exercise is best for

This exercise is ideal for intermediate to advanced fitness enthusiasts who aim to build upper body and back strength, athletes looking for improved pulling power, and those who enjoy calisthenics training.

Scientific studies supporting its effectiveness

Studies indicate that compound movements, such as horizontal pulls, engage multiple muscle groups effectively leading to enhanced strength and muscle hypertrophy. Research has shown that bodyweight exercises such as ring training can improve muscle activation and functional strength.

Variations

Beginner modifications

For beginners, lower the rings to reduce resistance, or perform the exercise with feet on the ground instead of elevated. You can also perform ring rows with a wider grip or decrease the angle of the body to simplify the movement.

Advanced progressions

As you progress, you can increase the elevation of your feet, add a weighted vest, or perform one-arm rows on the rings to enhance difficulty. Additionally, incorporating pauses at the top of the row can also increase intensity.

Integrations

Complementary exercises

Incorporate exercises like push-ups, seated rows, and pull-ups to create a balanced upper body workout. Core exercises such as planks can also support performance in this movement.

Super set recommendations

Super-set the ring row with push-ups or dips to target opposing muscle groups, enhancing workout efficiency and promoting muscle balance.

Sample workout routines

Sample routine: 1. Ring Feet Elevated Row – 3 sets of 8-12 reps. 2. Push-Ups – 3 sets of 10-15 reps. 3. Plank – 3 sets of 30-60 seconds. 4. Dumbbell Shoulder Press – 3 sets of 10-12 reps.

Exercise combinations

Combine with exercises like inverted rows, kettlebell swings, and face pulls for a comprehensive upper body workout targeting back and shoulder muscles.

Best time to do this exercise in your workout

Perform ring feet elevated rows during the strength training portion of your workout, ideally after a warm-up and prior to heavier lifting exercises or heavy compound movements.