This drill improves lower ab strength & quickness. Rings are OK but they move. YES, the pole moves too but there WILL be an impact & this teaches you to use that impact to complete your swing rather than to start your swing. I started with 4 attempts 3 days a week & totaled my max for each set until I could do 30 in 4 attempts. I then added 1.5 lb. ankle weights to each leg until I could again get 30 in 4 attempts. I then went to 2.5 lbs. on each leg until I got 30. After that I just stayed @ that weight so I didn't lose quickness. IF you can't do ONE, make your 4 attempts & then put on ankle weights & jump into position & slowly lower yourself for 4 attempts.

BUILD YOUR OWN?

You can put a small step or cinder blocks on each side since you won't be able to reach the bars. Remember, your toes will be extended on the swing & they can't hit the ground.

Your feet need to swing through clear so I made the bar 8' 6" and 22" apart. Any closer together & it's not real & it hurts your shoulders if too wide.