Gymnastic Ring Training

Gymnastic rings are an effective tool for building functional upper body strength, muscle mass, core stability, and joint control. Unlike fixed bars or machines, gymnastic rings move freely and require you to stabilize your entire body during the movements. This activates deep stabilizer muscles that often get neglected in machine or barbell training and helps develop proprioception, coordination and spatial awareness. Below is a list of beginner’s exercises that you can incorporate into your training if you’d like to give gymnastic rings training a try. Perform these exercises 1-2x per week along with your usual workouts.

1. Ring Support Hold 

Primarily builds stability in the shoulders and arms.

-       Set rings just above the hips.

-       Jump, press or step off into a support hold position with arms locked.

-       Keep rings close and pushed into the side of your body.

-       Hold for 10–20 seconds x 2-3 sets.

2. Incline Ring Push-ups

Primarily strengthens chest, shoulders, and triceps

-       Set rings at waist height or higher.

-       Position your body in a solid plank position on the rings.

-       Perform a push-up while keeping the full body engaged.

-       Tip: The higher the rings, the easier it is.

3. Incline Ring Rows

Primarily builds pulling strength and works the back.

-       Set rings at waist height or lower.

-       Walk feet forward while keeping your body straight.

-       Perform a row while keeping the full body engaged.

When starting gymnastic ring training, it’s common for the body to shake uncontrollably (especially on ring support holds). Make sure to start slow and focus on the quality and control of the movements instead of metrics (reps, time, etc.) Once the movement has been mastered to a degree, gradually move on to more challenging variations like ring dips, horizontal ring push-ups and horizontal ring rows. Again, quality and control of the movement are essential to gymnastic ring training. Never rush and take it one step at a time to prevent ingraining poor habits or increasing chances of injury.

If you stick with it consistently, you’ll notice an improvement in your stability, strength, proprioception, coordination and spatial awareness within a few weeks.