Technique Tuesday – Ring Row

Ring Row top

It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!

Movement: Ring Row

Description: Hold onto the low rings while leaning back to about 45 degrees. Pull the rings to your chest and lower back down.

Primary Movement Pattern:

Pull

Physical Skills Developed:

10 Physical Skills 2

Tips, Tricks, and Fun Facts: We’re back this week with another scaled version of the pull-up!  The ring row is a great place to start building strength in the upper back, lats, biceps, and grip.  It is a movement performed with deliberate control to focus primarily on strength, as opposed to the dynamic jumping pull-up we covered last time, which uses more power and coordination. 

The difficulty level of the ring row is easily adjusted by stepping forward (harder) or backward (easier) – and can be made every bit as hard as a pull-up!  Make sure to set your feet at a level that is challenging.

Setup:

– Hold onto the low rings and lean back to about 45 degrees with arms fully extended.

Ring Row start

Initiation: 

– With control, pull the rings to your chest, keeping spine neutral and elbows close to your sides.

Ring Row top 1

– Lower back down to the starting position

Common faults:

– Elbows too high and outside

Ring Row fault elbows

– Losing neutral spine

Ring Row fault spine 1
Ring Row fault spine 2

Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!

Dean

info@crossfitreverb.net

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