Ring Hanging Knees to Elbows

Instructions for proper form

1. Start by gripping the gymnastic rings with a pronated grip, arms fully extended, and your body hanging downward. 2. Engage your core and keep your shoulders down and away from your ears. 3. Bend your knees and lift your legs towards your chest while contracting your abdominals. 4. Aim to bring your knees all the way up to your elbows while keeping your back straight. 5. Lower your legs back to the starting position while maintaining control, and repeat for the desired repetitions.

Common mistakes to avoid

1. Swinging or using momentum to lift the legs instead of using core control. 2. Allowing the shoulders to rise towards the ears instead of keeping them down. 3. Not fully extending the legs at the starting position, which reduces effectiveness. 4. Rounding the back instead of maintaining a neutral spine.

Benefits

Specific benefits of the exercise

1. Improves core strength and stability. 2. Enhances grip strength from holding onto the rings. 3. Develops coordination and body control necessary for advanced calisthenics movements.

Expected results and timeframe

With consistent practice (3-4 times per week), you can expect to see increased core strength and improved muscle definition in the abdominal area within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for advanced athletes or fitness enthusiasts who have a solid foundation in core strength and are looking to challenge their abdominal muscles further.

Scientific studies supporting its effectiveness

Research indicates that exercises like the Ring Hanging Knees to Elbows that engage multiple muscle groups, particularly in compound movements, lead to greater strength gains compared to isolated exercises. A study published in the Journal of Strength and Conditioning Research found that compound exercises can enhance core activation more effectively than traditional crunches.

Variations

Beginner modifications

1. Knee Raises from a Pull-Up Bar: Use a pull-up bar and perform the same movement while keeping the grip fixed and legs slightly bent. 2. Bent-Knee Leg Raises: Begin lying on your back to get used to the motion before transitioning to the rings.

Advanced progressions

1. Toes to Rings: Instead of bringing knees to elbows, elevate your legs higher, aiming to touch your toes to the rings. 2. L-Sit to Knee Raise: Combine an L-sit hold on the rings with a knee raise for additional core challenge.

Integrations

Complementary exercises

1. Planks: To enhance overall core stability. 2. Hanging Leg Raises: For additional hip flexor engagement. 3. Muscle-Ups: To develop strength in a similar plane of motion.

Super set recommendations

Pair with Pull-Ups or Dips for a super set to target upper body strength alongside your core workout.

Sample workout routines

1. Warm-Up: Dynamic stretching focusing on shoulders and core. 2. Ring Hanging Knees to Elbows: 3 sets of 10-15 reps. 3. Pull-Ups: 3 sets of 8-12 reps. 4. Plank: 3 sets of 30-60 seconds. 5. Muscle-Ups: 3 sets of 5-8 reps.

Exercise combinations

Combine with core exercises like Russian Twists or Hanging Windshield Wipers for a complete ab workout.

Best time to do this exercise in your workout

Best performed in the middle or towards the end of your workout after your muscles are adequately warmed up but not too fatigued to maintain good form.