Piked Ring Rows
Pull-ups are a great movement to help develop strong, healthy shoulders and the ability to pull your body up to any object you desire.
As important as we feel the Pull-up is as an exercise to help make our clients lives outside of our training practice is, only a small percentage of our new clients come to us with the ability to perform a strict Pull-up.
Most will start their journey to healthy, capable shoulders performing Ring Rows.
Ring Rows help to develop the musculature needed to progress towards the ability to perform a Pull-up.
The movement pattern of a Ring Row (horizontal pull) however, does not replicate the movement pattern of a Pull-up (vertical pull).
Enter the Piked Ring Row.
To perform a Piked Ring Row, you begin by grasping a pair of hanging rings set about chest height.
Maintain a rigid body, keeping a straight line from ankle to knee to hip to shoulder, and lean back until your arms are fully extended.
Keep your feet together and your toes pointed.
From this position, sit your hips back as far as you can, leaning forward so that your arms are in line with your torso.
Make sure that your shoulders are actively locked down.
You may find that propping your feet against something (like a 45 pound bumper plate) may help to prevent your feet from sliding.
Once you set in this position, your first movement is to pull your body to the rings by flexing your elbows and pulling your elbows down in a line with your torso until your fists are just above your shoulders and your elbows are tucked into your ribs.
Make sure you keep your hips back to maintain a vertical pull.
This is the action of the Piked Ring Row.
Mobility Screen: None
Practice Ability Screen: None
Mobility Preferences: Over Grip Dislocates 15 reps w/ PVC,
Seated Shoulder Flexion Hold 30 seconds with 15# barbell,
Seated Shoulder Extension Stretch 30 seconds
Strength Preferences: Ring Row x 5 reps, Bar Hang x 30 seconds
Expectations and Goals:
Life: 5 Ring Rows @ 45 degrees
Fitness: 5 Ground Ring Rows
Performance: 15 Ground Ring Rows