November 26, 2013
      The ring row starts very much like the pull-up or chin up. The feet will remain in contact with the floor. Begin by setting the rings at shoulder width. Actively grip the rings with either a false grip or a hook grip. Begin by laying back into a position where you can hang from while the feet are still on the ground.

      Start by squeezing your butt and then your abs to form a solid core. During the entire movement there should be no sagging in the middle. Rotate your hands, pull your elbows in tight and squeeze your shoulder blades together as you pull your armpits to the rings.

      After pulling deep into the armpits, keep the tension in your body and return to the lowered position. The shoulders should not relax nor should the elbows flare out at any time.

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