“Fat Boys” on Rings

The term “Fat Boy” may not be the most PC term going around, but it’s what has stuck in my mind when I think of this exercise.

A “Fat Boy” is an inverted row. A “Fat Boy”on rings is therefore an inverted row performed on rings or straps. I’ve been using inverted rows for ages but only came across the term Fat Boys a couple of years ago and it’s stuck. The reason why it’s called a Fat Boy is because it’s a pull where your feet are on the ground or a bench, it’s therefore a “Fat Boys” version of a Chin Up or Pull Up!

The term has stuck but the reasoning doesn’t wash all that well. It makes this exercise sound like a poor mans pull up, when in essence it is a brilliant exercise in it’s own right and not just a bastardised version of a pull or chin up.

Firstly this exercise when performed correctly is a horizontal row or pull, unlike pull ups or chin ups which are vertical pulls. Horizontal Pulls or Rows are brilliant and a necessary exercise for modern man. What makes this exercise so necessary is that it is the perfect ante dote for our modern sedentary lifestyles which are so flexor chain dominant and internally rotated across the shoulder joint (yep we’re all immobile desk jockeys of sorts).

Horizontal Rows or Pulls when performed correctly are great back exercisers which work to retract the scapula and shoulder girdle. This exercise when inverted (as opposed to a bent over row, or one arm row) is a natural pulling movement, it falls under the old classification of a closed chain exercise, where the object is fixed and you pull or lift yourself about it, in this case to it.

Because of this natural pulling movement, the natural mechanics across the shoulder joint should occur. As it’s a horizontal movement, the scapula: humeral rhythm should occur at 1:2, so for every degree of movement that occurs at the scapula you should have twice as much movement at the humerus. Due to it being a horizontal movement there should be no elevation of the clavicle or scapula. During the concentric phase of the pull the elbows should flex, the shoulders should horizontally extend and the scapula should retract.

This movement is even better when performed on rings or straps. The reason why is that due to the individual rings or straps you are able to get a fuller and more complete range of motion across the scapula as opposed to when pulling to a bar for example your torso physically impedes a full range of movement from occurring.

The body should remain flat and “tight” throughout. You’ll often see performing this exercise with flexing spines and torso and their heads coming forwards. The key components to performing this exercise correctly are: maintaining a flat spine without flexion at the spine and neck; the scapula and shoulders should not elevate, but should protract and retract; the shoulders should NOT internally rotate; the line of pull should occur in line with the sternum. Depending on focus and line of pull the feet can be placed on a bench or step or on the ground, depending on what will affect the angle of the arm in relation to the torso and therefore vary the ratio of muscles used, the principles however with the body remaining still remain the same.

So there you go the “Fat Boy” on Rings, a brilliant horizontal pulling exercise and one that will serve as perfect ante dote for all those poor postures out there!!!

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