In a ring row, which of the following is a fault?

• A. Not squeezing shoulder blades
• B. Excessive foot movement
• C. Piking the hips
• D. Not aligning the wrists

Answer: (C)

In a ring row, keeping a straight line from head to heels is essential for proper loading of the lats and upper back and for protecting the spine. Piking the hips means the torso folds at the hips, creating an excessive arch or bend in the spine and breaking that straight-line position. When the hips rise or the torso dips, you shift effort away from the pulling muscles and onto the lower back and hip flexors, which reduces engagement of the intended muscles and can increase strain on the spine. This pattern also makes it harder to squeeze the shoulder blades together firmly, since the torso isn’t in a stable, locked position to support scapular retraction.

Not squeezing the shoulder blades, not aligning the wrists, or excessive foot movement are faults too, but they don’t inherently violate the torso’s alignment as directly as hip piking does. Piking most clearly disrupts the fundamental pulling posture, so it’s the best example of a fault in this movement. To correct it, aim to keep hips in line with shoulders, brace the core, and maintain a neutral spine throughout the row while driving the elbows and squeezing the shoulder blades together.