1 - Set the rings high enough so you can hang with your arms fully extended and feet off the floor, or use a bent-knee hang if needed.
2 - Establish a false grip by placing the pinky-side edge of each wrist over the top of the ring, with the rings resting diagonally across the base of your palm.
3 - Hang with your elbows straight, shoulders active, core braced, and legs controlled to minimize swinging.
4 - Initiate the pull by driving your shoulder blades down and back, then pull your chest toward the rings while maintaining the false grip.
5 - Continue pulling until your chin rises above the rings or your chest approaches ring height, keeping the rings close to your body.
6 - Lower yourself under control back to a full active hang without losing the false grip.
7 - Repeat for the desired number of repetitions while maintaining strict control and avoiding kipping unless intentionally programmed.
