8. Rock Rings – Lock-Offs

It is time to try hanging rings for climbing fitness! Specifically we’ll review the lock-off exercise, with focus on strengthening the upper body.

1. The start of a lock-off is similar to holding your body position at the top of a pull-up. Start by grabbing onto both rings, and perform a pull-up so your chin is above your hands, and your arms remain close to your body.

2. Hold this lock-off position for 5 seconds.

3. Then lower to a 90-degree bend in your elbow, keeping your core engaged, and hold for another 5 seconds.

4. Then release to the ground.

Determining quantities of sets is up to each individual climber. Try starting with just one, while executing proper form like in the video.

We hope you found this video helpful. Feel free to comment below with questions or thoughts!


Please remember, climbing is inherently dangerous. Climb at your own risk.