Men’s Health Australia — September 2017

PHOTOGRAPHY:

PHIL

HAYNES

Lift Your Abs To

Olympian Levels

For unshakeable core strength and bigger biceps, you need to ring the changes.

The ring pull with rotational press is worth your bodyweight in gold

RINGS WERE ONCE reserved for gymnasts

gunning for Olympic glory. Now, thanks to

the ever-growing calisthenics movement,

this previously underused apparatus is a

staple of any gym worth your membership

fee. But rings are good for more than just

show-off moves. This exercise’s pulling and

pushing phases cover all upper-body bases

while building strong core foundations.

And it’s far easier than doing a muscle-up.

“As the pull exercise transitions into a

rotation and activates your core, it teaches

your body to work as a single unit,” says

Ken Gallarzo, vice president of the World

Calisthenics Organisation. With your body

working as one, the control and stability

you’ll develop through the move will

transfer into stronger squats, deadlifts,

dips and chin-ups, while also carving

out a gold medal-standard six-pack.

“For beginners, I recommend performing

the move twice a week – three sets of 10

reps, five on each side – to see noticeable

progress within a month,” advises Gallarzo.

For a training plan that will define your abs

and build a strong upper-body, here’s how

to pull it together.

01

HANG LOW

Start with your arms

outstretched, body

horizontal to the floor

and legs bent. Grip the

ring with one hand in

front of the other and

prepare your core for

the big heave. Brace.

02

PULLING POWER

Here’s the biceps-builder.

Pull toward the side of

your lower hand, lifting

your hips and rotating to

follow your grip. You’re

one twist closer to

defined obliques.

03

PRESS TO

IMPRESS

Engage your triceps

and press into the ring,

extending both arms.

Stabilise with your

toes before lowering

slowly to the start

position. Do nine more

to rope in real abs.

HEAVY LIFT

PBS

GYMNAST’S

SIX-PACK

ARMS LIKE

ARNIE

MUSCLE +

FITNESS

WHAT YOU’LL GAIN