TOPS Pull

The TOPS Pull is a full-body, intermediate ring drill that trains the athlete's core control, shoulder stability, and arm strength.

• Type Of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
• Difficulty: Intermediate
• Equipment: Gymnastic Rings

TOPS Pull

1. Begin in an inverted hang on the rings with a straight body.
2. Achieve a posterior pelvic tilt (PPT) and maintain it throughout this exercise.
3. With as much control as possible, lower your body down through a bent-arm front lever and then up to a chin hang.
4. Simultaneously bend your elbows and pull upward as your body rotates 180-degrees, from inverted to upright.
5. Keeping a straight body line and PPT (no piking your hips), reverse the motion back to the inverted hang.

• Exercise: Side Lat
• Type of Exercise: Flexibility
• Muscles: Lats, Obliques
• Difficulty: Moderate
• Equipment: Stall Bars

• Exercise: Yewki
• Type of Exercise: Flexibility
• Muscles: Lats, Obliques
• Difficulty: Moderate
• Equipment: Stall Bars