Ring Scapular Pull Up

Instructions for proper form

1. Begin by hanging from the gymnastic rings with your arms fully extended and your body straight. 2. Engage your core and keep your body stable. 3. Pull your shoulder blades down and back, retracting them as you start the pull-up. 4. As you pull, lead with your elbows and focus on drawing your chest towards the rings rather than simply pulling with your arms. 5. Continue to pull until your chin surpasses the level of the rings. 6. Slowly lower yourself back to the starting position while maintaining control. 7. Avoid swinging or using momentum; aim for a slow, controlled movement.

Common mistakes to avoid

1. Using momentum: Ensure you’re not swinging your body or relying on momentum to complete the pull. 2. Incomplete range of motion: Don’t stop halfway; aim to pull high enough for your chin to clear the rings. 3. Poor shoulder engagement: Failing to retract the shoulder blades can lead to shoulder strain. 4. Allowing your hips to sag: Keep your core engaged to prevent your body from swaying.

Benefits

Specific benefits of the exercise

1. Builds upper body strength, primarily targeting the latissimus dorsi. 2. Improves scapular stability and mobility. 3. Enhances grip strength due to the use of gymnastic rings.

Expected results and timeframe

With consistent training, you can expect to see improvements in upper body strength and muscle definition within 4 to 6 weeks. Progress in scapular control may take a bit longer, typically around 8 weeks..

Who this exercise is best for

This exercise is well-suited for individuals with an intermediate fitness level looking to enhance their back strength and muscle definition, especially those who are interested in calisthenics or advanced bodyweight training.

Scientific studies supporting its effectiveness

Research indicates that compound movements like pull-ups significantly engage multiple muscle groups, leading to improved strength and hypertrophy. Studies on calisthenics suggest that utilizing different grips and angles (like rings) can enhance muscle activation compared to standard pull-ups.

Variations

Beginner modifications

1. Assisted Ring Pull-Ups: Use a resistance band or perform the exercise with feet on the ground to reduce the load. 2. Ring Rows: Perform rings rows at a lower angle to develop upper body strength before progressing.

Advanced progressions

1. Muscle-ups: Transitioning from a pull-up directly into a dip on the rings. 2. One-Arm Ring Pull-Ups: Pulling up with one arm for advanced strength training.

Integrations

Complementary exercises

1. Ring Dips: To enhance triceps and chest strength. 2. Inverted Rows: To focus on mid-back strength.

Super set recommendations

Pair Ring Scapular Pull-Ups with exercises targeting opposing muscle groups, such as Ring Dips or Push-ups, to maximize workout efficiency.

Sample workout routines

1. Pull-Up Workout: Ring Scapular Pull-Ups, Ring Rows, Muscle-Ups. 2. Upper Body Day: Ring Scapular Pull-Ups, Push-Ups, Dips.

Exercise combinations

Combine Ring Scapular Pull-Ups with core exercises like Planks or Hanging Leg Raises to improve overall upper body and core strength.

Best time to do this exercise in your workout

The Ring Scapular Pull-Up is best performed earlier in your workout routine when energy levels are high, preferably after a proper warm-up and mobility exercises, to maximize strength output.