Ring Dead Hang

A passive hang from gymnastic rings. The free-rotating grip recruits more stabilisers in the hands, forearms, and shoulder girdle than a fixed bar.

How to do it

1. Grip a pair of gymnastic rings with a neutral grip, palms facing each other.
2. Hang with your arms fully extended and feet off the ground.
3. Let the rings rotate naturally; do not fight the grip.
4. Keep your shoulders engaged (no shrug to the ears) and core lightly braced.
5. Hold for the desired duration.

Tips

• Breathe steadily rather than holding your breath.
• Build hold duration gradually as your grip strengthens.
• Step down under control before your grip fails completely.

Muscles

Primary: Forearm flexors

Secondary: Lats, Abs, Traps