Ring Standing Roll-Out
Core-crushing ring roll-outs! Build incredible strength and stability. A challenging exercise for serious gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Adjust the gymnastic rings so they are about waist height when you are standing.
2. Stand between the rings, grasp them with a neutral grip, and step forward so there is tension in the straps.
3. Assume a tall standing position with your arms straight and the rings held close to your body.
4. Engage your core and keep your body straight with your feet planted shoulder-width apart.
5. Gradually lean your body forward, allow your arms to move above your head, and let your body fall forward, hinging at the ankles. Your body should form a straight line from your heels to your hands.
6. As you reach a challenging point where it's difficult to maintain form, use your core strength to pull yourself back to the starting position.
7. Avoid bending at the hips or letting your lower back sag.
8. Perform the desired number of repetitions.
Ensure to keep the movement controlled and focus on engaging the abdominal muscles throughout the exercise. Adjust the difficulty by changing your stance—stepping closer to the anchor point will make it easier, while stepping further away will increase the challenge.