Exercise overview

Training details

Equipment

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Support yourself at the top of a dip on secure gymnastics rings with your elbows straight and shoulders active.
02Lower quickly but under control while keeping the rings close to your ribs.
03Press explosively to accelerate your body upward while maintaining your grip on both rings.
04Absorb the return into the top support with soft elbows and stable shoulders, allowing only minimal ring swing.
05Reset completely and stop when the rings oscillate or your shoulder position deteriorates.

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