1 - Set the rings at a height where you can hang freely with your arms fully extended and feet off the ground.
2 - Grip the rings with a false grip (wrists draped over the top of the rings) to allow a smooth transition from pull to push.
3 - Hang from the rings with your body slightly hollow, engaging your core and depressing your scapulae.
4 - Initiate an explosive pull by driving your elbows down and back, pulling your chest up toward the rings while leaning forward aggressively.
5 - As your chest reaches ring level, transition by rotating your wrists and shifting your elbows forward and upward, moving your torso above the rings.
6 - Press down through the rings to fully extend your arms, locking out at the top with your body supported above the rings.
7 - Lower yourself in a controlled manner back to the starting hang position and repeat for the desired number of repetitions.
