Ring rows
Posted: 31 May 2009 10:05 AM   [ Ignore ]
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I looked for a video on the main site but couldn’t find one.  Are there videos or articles that demonstrate the ring row?

Are they effective for building strength for pullups?

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Posted: 31 May 2009 11:52 AM   [ Ignore ]   [ # 1 ]
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Go to the crossfit kids site, from the Brand X home page and go to the tutorials video stuff.
http://www.crossfitkids.com/index.php/Videos/

There are videos there. 

TP

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Posted: 31 May 2009 05:07 PM   [ Ignore ]   [ # 2 ]
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Got it. Thanks!

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F 28 years/5’8”/22 weeks, Due May 8th

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Posted: 31 May 2009 08:34 PM   [ Ignore ]   [ # 3 ]
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They are effective for the beginner, but pull up progressions are more effective for someone past the beginner stage. If you go here http://crossfitmom.com/index.php/cfm-demos you can watch our resident pregnant lady demo them. (Yes, she’s getting tired at the end and loses some of the tightness in the plank, but we’ll cut her some slack.  grin) If you scroll down, there is also one of the progressions.

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Posted: 01 June 2009 08:01 AM   [ Ignore ]   [ # 4 ]
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Excellent.  Thanks!

The picture for today’s WOD shows “a mom” doing ring rows too!

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Posted: 07 July 2009 07:37 PM   [ Ignore ]   [ # 5 ]
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They are effective for anyone and build strength for all. ( I did a few sets yesterday) Increase angle to increase difficulty.
Full scapular retraction will build strength in the back, necessary for that violent pull up to the bar.
Hold rings and relax back and shoulders,
then retract scapula, as if pinching something between them pull from this position to the chest. Reset for each Ring Row.
Done at a 10-15% angle these are very challenging.  I worked with two ladies on these recently, one got pullups the day after using the ring rows in this way ( Go Cheryl W !)
There is the additional benefit of bringing the caving ” old lady” shoulder back to improve posture.

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Posted: 07 July 2009 07:44 PM   [ Ignore ]   [ # 6 ]
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I proscribe them constantly and do them myself at least once a week in my buy in or cash out.  Scapular retraction is key for the movement.  If the elbow is not clearly moving well past the center line scapular retraction is not occurring.

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Posted: 08 July 2009 07:19 AM   [ Ignore ]   [ # 7 ]
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I have been doing kipping pull ups for a few months now, and hadn’t done anymore ring rows until a few weeks back, when I had to sub them in to work around some injuries.

My dose of ring rows came in the wallball/pullup WOD.  gulp

In a weird sort of way these are easier, but at the same time they more taxing than full kipping pullups. GD explains the physio side of the movement. That scapular thing… yeah that generates some muscle burn. I get winded doing full kipping pullups and have to drop of to breathe (My max stands at 18 reps). I had a difficult time getting just 14 ring rows due to muscle fatigue.

I gained a whole new level of respect for this so-called “beginner” level movement. It is very well suited for initiating someone into the movement of a full pull-up, but it certainly has continuing usefulness for the crossfitter who has already graduated to high rep kipping pullups.

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