Ring Pike

1. Securely set up the gymnastic rings at a height that allows you to be in a suspended plank position with your feet off the ground when you lean forward.

2. Start in a straight-arm plank position with your hands directly below your shoulders, gripping the rings firmly, and your body in a straight line from head to heels.

3. Engage your core and slowly lift your hips towards the ceiling, folding at the waist to form an inverted "V" shape with your body. Keep your legs straight as you lift your hips up.

4. Raise your hips as high as possible while still maintaining control and without bending your knees. Your head should move toward or between your arms, and your body should resemble a pike position.

5. Hold the pike position momentarily, ensuring your abdominals and shoulders are fully engaged.

6. Slowly lower your hips back down to the starting plank position with control to complete one repetition.

7. Perform the intended number of repetitions and sets, resting adequately between sets.

Safety Tips: Ensure the rings are securely fastened and capable of supporting your body weight. If you are new to this exercise, have a spotter or coach observe and assist you until you are comfortable with the movement. Warm up thoroughly before attempting this exercise to prevent injury, focusing on your shoulders, wrists, and core. Avoid this exercise if you have any existing shoulder, wrist, or lower back injuries.

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