Ring Hanging Knees To Elbows

Muscles worked

Setup

1. Adjust the rings to a height that allows for a full hang with your arms extended and feet off the floor.
2. Grip the rings firmly with a neutral or overhand grip, keeping your hands shoulder-width apart.
3. Assume a dead hang position with 'active' shoulders, pulling your shoulder blades down away from your ears.

How to do it

1. Exhale as you pull your knees toward your chest, curling your pelvis upward until your knees make physical contact with your elbows.
2. Pause for a split second at the peak of the contraction, squeezing your abdominals hard.
3. Inhale as you slowly lower your legs back to the starting position, maintaining core tension to prevent your body from swinging.
4. Maintain a controlled tempo, typically 1 second for the ascent and 2 seconds for the descent.

Form checklist

• Keep your shoulders depressed and active; do not let your head sink into your shoulders.
• Avoid using momentum or 'kipping' with your legs to initiate the lift.
• Ensure your pelvis actually tilts upward at the top to fully engage the rectus abdominis.
• Keep the rings steady and close to your body to prevent unnecessary swaying.

Pro tips

• Think about 'curling' your spine into a ball rather than just lifting your legs to shift the focus from the hip flexors to the abs.
• Squeeze the rings as hard as possible to create 'irradiation,' which increases neural drive and stabilizes the shoulder joint.

Make it harder

• Increase the eccentric phase to 4 seconds to maximize time under tension.
• Progress to 'Rings Toes-to-Bar' by keeping your legs completely straight throughout the entire range of motion.

Frequently asked

What muscles does the ring hanging knees to elbows work?

The ring hanging knees to elbows primarily targets the abs and obliques, and also works the lats, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the ring hanging knees to elbows?

The ring hanging knees to elbows uses rings.

Is the ring hanging knees to elbows good for beginners?

The ring hanging knees to elbows is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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