Ring Lever Front

1. Begin by securing a pair of gymnastic rings at a height that allows you to hang freely without touching the ground.

2. Grasp the rings firmly and pull up to an inverted hang, with your body fully inverted and your legs pointing directly upwards.

3. Tighten your core, squeeze your legs together and keep your entire body straight and rigid.

4. Gradually lower your body from the inverted hang into a horizontal position, with your legs extended in front of you and your back facing the ground.

5. Keep your arms straight, and maintain the rigidity of your entire body to form a straight line from head to toe. Your arms should be perpendicular to your body.

6. Hold this front lever position for the desired duration, maintaining form and tension throughout the body. Breathe normally and stay focused.

7. To exit, you can either pull yourself back into an inverted hang or lower your legs and return to a dead hang before releasing the rings.

Important Tips: Ensure you are thoroughly warmed up before attempting the ring front lever, as it requires significant strength and body control. If new to this technique, start with easier progressions such as tuck front levers or one-legged front levers. Always use a spotter or protective floor padding when learning and practicing advanced gymnastics movements. Focus on form and control rather than duration, especially in the beginning. Progress gradually to avoid injury and consider consulting a professional coach for guidance.

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