Ring Dislocate

A shoulder mobility and stability exercise on rings where you rotate your arms from a pressing position to a pulling position, requiring exceptional shoulder mobility and strength.

Instructions

1. Begin in a ring support position with arms extended overhead, with rings at approximately chest level.
2. Slowly rotate your arms backward and downward, bringing the rings along an arc from overhead to a position behind you.
3. Continue the rotation until the rings pass behind your shoulders and your arms are extended behind you.
4. Your chest will face forward while your arms rotate backward in a controlled manner.
5. Reverse the motion by rotating forward and bringing the rings back to the overhead starting position.
6. Maintain constant tension and controlled movement throughout the entire rotation.
7. Repeat for the desired number of repetitions.

Tips

• This is an advanced shoulder mobility drill requiring excellent shoulder health
• Move slowly and under control; never use momentum or bounce
• Your shoulders must remain engaged and packed throughout the movement
• If you experience shoulder discomfort, stop immediately and do not continue
• This movement is excellent for building shoulder mobility and stability
• The rotation challenges your shoulder ligaments and stability structures
• Perform 5-15 rotations depending on mobility level and experience
• This complements other shoulder work and can improve overhead pressing
• Only perform on rings after you have excellent shoulder mobility
• This is more of a mobility drill than a strength exercise