5 Ways to Make Ring Rows More Challenging

Ring Rows are one of my favorite horizontal pulling movements and a staple in most all programs that I write. The problem with them is that they can get a little stale. 

Here are 5️⃣ variations we use that will make the movement a little challenging and move fun 👇

1️⃣ Add eccentric lowering, something that we’ll use very often.

2️⃣ Add an isometric hold and eccentric lowering, again, something we’ll use from time to time to add some difficulty.

3️⃣ Elevate your feet. We’ll use them whenever an athlete or client needs more of challenge.

4️⃣ Add weight to the elevated variation. Again, something we’ll use any time of an athlete or client has progressed to this point.

5️⃣ Use it in a Contrast pairing. Pairing the movement with an Overhead Slam can add a more explosive and powerful component to the lift, something we’ll use both during the in-season and off-season with athletes and from time to time with adult clients.

Additionally, if you are looking for more progressions and regressions, check out my Coaches Guide to Progressions and Regressions.

In it you will find all our progressions…core, upper body, lower body, plyo, med ball and more!

You can grab a copy HERE!

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