Lats, Triceps, Chest, Shoulders
Abdominals, Biceps, Forearms, Middle Back, Traps, Core
Hang from rings, false grip.
Perform slow, controlled pull-up, pulling rings towards lower chest/sternum.
At top of pull, transition shoulders forward over hands.
Keep rings close to body.
Push down into dip position.
Extend arms fully to finish in support hold.
Lower with control.
Requires significant strength, no kipping.