Inverted Shrug (on rings) > Exercises > Directory > Traps > Exercise

Inverted Shrug (on rings)



Grasp gymnastics rings, on in each hand. Sit on mat between parallel bars. Kick legs up inverting and balancing body upside down.


Raise body up a high as possible by pulling shoulders toward ears. Lower body to original position and repeat.


Falling from an inverted position may result in very serious injury. To decrease potiential of injury, position gymnastic rings over well padded surface, only high enough to allow full range of motion. Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders become horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight. Also see ROM Criteria.


There are very few practical ways to make this exercise easier except placing lower legs on higher bar above.


For greater resistance, have partner, standing off to side, hold weight on rear end. Only strongest will be able to perform full rep(s) with exercise partner sitting on back of thighs seated in opposite direction.


 Utility: Basic
 Mechanics: Isolated
 Force: Pull




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