Kip Extension- Rings

The kip extension on rings is used to develop core, scap, and glute strength. The arms should remain straight with no elbows bend throughout this movement

Cues:

• Raise to an inverted hang to begin

• Keep legs straight and lower hips until toes touch rings

• Keep toes in line with hands as you lower and raise

• Return to full inverted hang smoothly and stabilize each rep

Mistakes:

• Starting in a poor inverted hang, failing to return to full inverted hang

• Moving quickly and without control

• Bending the knees

• Bending the elbows

Considerations: 

• Performing negatives with locked knees and elbows then returning to inverted hang in a tuck position is preferred to fighting through reps with slightly bent knees or elbows - this will only reinforce incorrect movement mechanics.