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.
