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Beginners Guide To Training On Gymnastic Rings

Beginners Guide To Training On Gymnastic Rings

August 28, 2020 3 min read
If you’ve watched the Olympics (or set foot inside a functional training facility), you’ll be familiar with the look of gymnastic rings. Their simple design has so much potential for building strength, power, balance, and control. But how should you get started with them? We’ve got you covered.

What Are Gymnastics Rings?

Gymnastics rings come in pairs, attached to long straps so they can be suspended from the ceiling or a rig. Our rings are made from wood as we believe this is the most durable and sustainable material. You can adjust the straps to have the rings closer to the ground for exercises like rows and dips, or higher up for things like pull ups and ring muscle ups. Gymnastic rings are a massively useful bit of kit.

5 Benefits Of Using Gymnastics Rings In Your Training

1 Easy to use! Gymnastic rings are small, light, portable, and easy to move out of the way. They’re a great investment, delivering a lot of value and a lifetime of training.

2 Build strength and muscle. Ring training builds muscle strength and hypertrophy (muscle growth).

3 Work on calisthenic and gymnastic skills. Training on gymnastics rings allows you to work your entire body in different ways and build straight-arm strength.

4 Training frequency. Ring training is bodyweight work, so you can incorporate it into your training several times a week – ideal for a home gym.

5 Join health. Ring training is one of the best methods for increasing mobility and strength through the important joints of the shoulders, wrist, and elbows.

The 7 Best Beginner Exercises For Gymnastics Rings

Once you’ve got your wooden gymnastic rings, start with basic level exercises to build strength and master the stability you’ll need to progress.

Vertical hold: get into the top position of a dip, with the rings by your hips. Hold for a second and then turn your palm to face forwards. Hold for 10+ seconds. This is a great way to build up to ring dips.

Ring rows: adjust the straps so your body is close to vertical. Sit on the floor, take hold of the rings, and row with your body in a straight line. Aim to get the rings to your ribs. Do 10-12 reps.

Press ups: adjust the straps to change the angle of your body (the more upright your body, the easier these will be). Perform a press up, keeping the rings close to your body.

Pull up: much harder than a regular pull up! Start with your palms facing inwards, and rotate them to face towards you as you do the pull up.

Front lever: start by holding a vertical ring row for 30+ seconds. Progress to hanging from the rings, tucking your legs up, with your back parallel to the floor. Finally, straighten your legs. This one is tough, but you can build up to it.

Tuck hang: shorten the straps so the rings are above you. Take hold of them and hang, making sure your shoulder blades are switched on, shoulders away from your ears and lats engaged. Tuck your knees into your chest and hold for up to 10 seconds.

L-sit: hold the rings with palms facing inwards, and press down so you can lift your legs out in front. If this is too challenging, lift your knees into a V-sit.

How To Choose Gymnastics Rings

The best gymnastics rings should fit your hands and the space you have available. That’s why our wooden gymnastic rings come in two sizes (32mm or 28mm) with 4.5 metre adjustable straps. Your rings should be easy to adjust (ours use clam clasps). Wooden rings are the most comfortable to hold and easy on the grip. Finally, make sure the rings and the straps are made from strong, durable materials and have been tested to take enough weight. Ours are tested to 400kg which is plenty for anyone!

Set Up Gymnastics Rings In Your Home Gym

Gymnastic rings are so user-friendly. You can hang them off an outdoor pull up bar or wall-mounted rig, or even a sturdy tree branch. Indoors, you can use garage rafters, a rig, or pull up bar. You can also take them with you to the gym – most places will be happy to let you use them.

Hang them so that you can touch the ground when the straps are at their longest setting. From there, you can adjust them up as far as you need for different exercises.

Get your pair of quality wooden gymnastics rings from the Gravity Fitness store here.