- Sit on the ground and keep your elbows pointing slightly downwards, and your hands just outside your shoulders.
- Initiate the lift by pressing the barbell upwards off of your shoulders retracting your head slightly to make sure you do not contact your face with the barbell.
- Press right to full extension so the barbell is directly over your head and your elbows are locked out at the top.
- Return the bar back to your shoulders.
- Place your hands on the rings with your fingers pointing inward and towards your body with your wrist on the rings.
- Stand below the rings
- Pull your body up to the rings, keeping your arms facing each other. Keep the rings close together and your arms close to your chest.
- Raise your body until your arms are almost completely bent while leaning your shoulders over the rings.
- Bring your legs forward slightly by bending the hips and lifting your knees up.
- To complete the movement, execute a ring dip by pushing down on the rings and extending your arms straight up. Keep the rings close to your body.
This is Dr. Ryan Hewitt. Notice in the video that he’s wearing a weighted vest – he’s a wellness warrior and functional training stud (he was a team finalist at the 2011 Crossfit Games in Los Angeles).
Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion.
- Grasp a pull up bar overhead with an overhand grip just outside your shoulders.
- Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
- From a hanging position approximate your knees to your elbows while bringing your butt up in the air until your back is parallel to the floor.
- Return to the hanging position and repeat.
- Perform a handstand against a wall with your hands just outside your shoulders, elbows locked, abs tight, feet together and press away from the floor
- Bend your elbows and lower your body slowly until the top of your head touches the floor
- Push your body back up until your elbows become locked at the top