Working with Rings

When it comes to strength and conditioning, the most effective tools and methods are often the simplest, and theres nothing complex about a pair of gymnastics rings! They provide you with a highly versatile tool allowing development of a powerful upper body with healthy joints and connective tissues.

It is often assumed that the use of gymnastics rings is reserved for the elite. On the contrary, ones ability to utilise leverage allows difficulty to be adjusted drastically depending on the user. Including rings into your program will help you become strong, lean and athletic for life!

A few benefits of training with rings

- Whole body workout.

- Instability requires more stabiliser muscle recruitment as both sides of the body need to commit to the movement equally.

- Great for core strength, balance and coordination

- Freedom in motion in 360 degrees makes exercises easier on the joints

- Translation into other tasks (e.g. grip strength for deadlifts)

Exercises for beginners

Ring Rows - A great place to start if your new to this sort of training.

With the body positioned below the rings, the instability experienced is dramatically reduced and is a great exercise for anyone wanting to build strength for unassisted pull ups.

Set Up - Set the rings up so that the bottom of the ring is in line with your hip.

Technique - Support yourself underneath the rings with your hips up and core engaged.

Pull your chest up until you reach the rings, then lower back to the starting position.

Increase difficulty - change angle of your body by lowering the rings

-change hand position. Palms facing each other is the most natural position. Try turning palms up or down to vary the muscles that are engaged.

Supported Position - A fundamental starting point for developing the ability to manipulate your own body weight.

Set up - Set the rings up so that the bottom of the ring is in line with your hip.

Technique - Keeping your arms straight and hands close to your hips, jump up to support your body weight.

Hold for as long as you feel comfortable.

Ensure that your arms are completely straight and not resting against the straps for support. Relying on the straps will reduce the effectiveness of the exercise.

Develop a solid support hold which you can hold for a minimum of 15 seconds with minimal movement in the body or rings before progressing with your ring training.

Increase difficulty - Externally rotate your wrists so that your palms face away from the body

Plank Hold - Another good one for improving stability in shoulder girdle and a great exercise to develop the muscles for a ring dip.

Set Up - Position the gymnastics rings 5-10cm off the floor.

Technique - Get into a plank position, with one ring in each hand.

Keep neutral spine with the core locked in and try to hold as long as you feel comfortable.

Increase difficulty - Elevate your feet higher, or possibly onto an unstable surface

Inverted Tuck Hangs - Excellent for developing abdominal, grip strength and body awareness.

Set Up - Set the rings up so that the bottom of the ring is in line with your hip.

Technique - Grip the rings and tuck up into a ball by bringing your knees up to your chest.

Engage your upper back and lats to pull your body around. Ensure that you keep your arms straight.

Increase difficulty - Once you find balance, extend your torso, hips and legs until you are completely straight and upside down.

Ring Dip Negatives - An effective exercise for anyone working their way towards full ring dips and muscle ups.

Set Up - Set the rings up so that the bottom of the ring is in line with your hip.

Technique - Start in the supported position outlined earlier. Keeping your hand close to your hips, slowly lower yourself, aiming to touch your shoulders on the rings. Hold for a moment then jump back up into the supported position.

Increase difficulty - Progress to a full dip