Gymnastic Rings Exercises: Mastering Basic Skills for Beginners

Gymnastic rings are a fantastic tool for developing upper body strength, stability, and overall athleticism. These seemingly simple rings can be quite challenging, but with the right approach, anyone can start mastering basic skills on the rings. 

Whether you’re a complete beginner or someone looking to improve their ring abilities, this guide will walk you through the essential skills, gripping techniques, and tips to elevate your performance.

What Are Gymnastic Rings?

Gymnastic rings, also called steady rings or still rings, are a piece of equipment used in artistic gymnastics—traditionally by male gymnasts due to the incredible upper body strength required. But don’t let that intimidate you! Rings aren’t just for professionals, as they can be a fantastic tool for anyone looking to build strength and improve body control.

The great thing about gymnastic rings is that they’re portable and versatile. You can hang them up at home or take them anywhere for a challenging workout. They’re perfect for both beginners and advanced athletes, offering simple exercises for those just starting out and more complex moves like the Planche, Front Lever, and Back Lever for those looking to push their limits. Even basic exercises like push-ups and pull-ups become more challenging on rings due to the extra stability required.

Why Gymnastic Rings?

Before diving into the exercises, let's briefly discuss why gymnastic rings are such a powerful tool for fitness.

• Versatility

Rings allow for a wide range of movements, from basic to advanced exercises, targeting various muscle groups.

• Strength and Stability

Unlike fixed bars, rings are unstable, which forces your body to engage more muscles, particularly the stabilizers, for control.

• Scalability

Whether you’re a beginner or a seasoned athlete, you can adjust the difficulty of exercises by altering your body position.

Now, let’s explore the basic gymnastic ring skills and how you can start mastering them.

What Are the Benefits of a Gymnastic Ring Workout?

Gymnastic rings aren’t just for professional athletes—they’re for everyone! If you can reach the rings, you can train with them. No matter your age, gender, or body type, gymnastic rings offer an incredible way to build strength, control, and stability.

Many people assume rings are only for elite gymnasts, but that’s far from the truth. Just like other bodyweight exercises, training with rings is accessible to beginners while still being challenging for advanced athletes. Whether you’re just starting out or already experienced, rings allow you to progress at your own pace with simple movements before advancing to more complex skills.

One of the best things about gymnastic rings is their portability since you can take them anywhere and train whenever you like. Whether at home, in a park, or while traveling, they provide a versatile full-body workout that targets strength, balance, and coordination.

Once you start training with rings, you’ll quickly realize their potential. From basic exercises like push-ups and pull-ups to advanced moves like muscle-ups and levers, gymnastic rings open up a whole new world of fitness possibilities.

10 Gymnastic Rings Exercises You Have To Try

Here are ten gymnastic ring exercises, explained in easy-to-understand language, along with step-by-step instructions on how to perform each one.

1. Ring Support Hold

Ring support hold is a foundational exercise that helps build shoulder stability and upper body strength.

How to Perform:

• Adjust the rings so that they are about hip height.
• Stand between the rings and grip them firmly with your palms facing inward.
• Jump or push yourself up until your arms are straight and locked, with your body suspended above the ground.
• Keep your shoulders down and away from your ears, and hold this position for as long as possible, starting with 10-15 seconds.
• Focus on keeping the rings close to your sides to maintain stability.

2. Ring Rows

Ring rows is a great beginner exercise that targets the upper back, biceps, and core.

How to Perform:

• Lower the rings to about waist height.
• Stand facing the rings, holding them with your palms facing each other.
• Walk your feet forward and lean back so that your body is straight, with only your heels on the ground.
• Pull your chest toward the rings by bending your elbows and squeezing your shoulder blades together.
• Lower yourself back down with control, and repeat for 8-12 reps.

3. Ring Push-Ups

It is a more challenging version of the standard push-up that engages your chest, shoulders, and triceps.

How to Perform:

• Set the rings at about knee height.
• Get into a push-up position with your hands gripping the rings and your body in a straight line.
• Lower your chest toward the rings, keeping your elbows close to your body.
• Push back up to the starting position. Aim for 8-12 reps.

4. Ring Dips

Ring dips are an effective exercise for building strength in the triceps, chest, and shoulders.

How to Perform:

• Adjust the rings so that they’re at a height where you can hold yourself up with straight arms.
• Grip the rings and jump or push yourself into a support hold.
• Lower your body by bending your elbows until your shoulders are just below your elbows.
• Push back up to the starting position, keeping the rings close to your body. Perform 5-10 reps.

5. Ring L-Sit

Ring L-Sit is a challenging core exercise that also works your arms and shoulders.

How to Perform:

• Start in a ring support hold with your arms straight.
• While keeping your arms straight, lift your legs in front of you until they’re parallel to the ground, forming an “L” shape.
• Hold this position for as long as possible, starting with 5-10 seconds and working up to longer holds.

6. Ring Tucks

Ring Tucks is a great exercise for developing core strength and preparing for more advanced movements like muscle-ups.

How to Perform:

• Begin in a ring support hold.
• Tuck your knees toward your chest while keeping your arms straight.
• Hold the tuck position for a few seconds, then return to the starting position. Repeat for 8-10 reps.

7. Ring Muscle-Up (Beginner Variation)

It is a powerful movement that combines a pull-up and dip, targeting your upper body muscles.

How to Perform:

• Start by hanging from the rings with your arms straight and your palms facing away from you.
• Pull yourself up explosively, transitioning from a pull-up into a dip by moving your chest over the rings.
• Press up into a ring dip position.
• Lower yourself back to the starting position. Aim for 3-5 reps once you’ve mastered the basic pull-up and dip.

8. Ring Archer Push-Ups

Ring Archer Push-Ups is a more advanced push-up variation that targets the chest, triceps, and core.

How to Perform:

• Set the rings at about knee height.
• Get into a push-up position, with your hands gripping the rings and your body in a straight line.
• Lower your chest toward one ring while extending the other arm out to the side.
• Push back up and switch sides. Repeat for 6-8 reps on each side.

9. Ring Pull-Ups

Ring Pull-Ups is a classic exercise that targets the upper back, biceps, and core.

How to Perform:

• Adjust the rings so they’re high enough for you to hang with your arms fully extended.
• Grip the rings with your palms facing away from you.
• Pull your body up until your chin is above the rings.
• Lower yourself back down with control, and repeat for 8-12 reps.

10. Ring Pikes

Ring Pikes is a challenging exercise that strengthens your core and shoulders.

How to Perform:

• Lower the rings to about knee height.
• Get into a push-up position with your hands gripping the rings.
• Keep your legs straight and lift your hips toward the ceiling, forming an inverted V-shape with your body.
• Slowly lower back to the starting position. Perform 8-10 reps.

How to Grip the Rings Correctly

The way you grip the rings can significantly impact your performance and safety. Here are the basic grips you need to know:

A. Neutral Grip

This is the most common grip, where your palms face each other. Use this grip for exercises like ring rows, push-ups, and dips.

B. False Grip

This grip is essential for more advanced moves like the muscle-up. In a false grip, your wrists are on top of the rings, allowing you to transition more easily from a pull to a push.

Practice holding the false grip by simply hanging from the rings in this position before incorporating it into exercises.

C. Overhand Grip

In this grip, your palms face away from you. It’s commonly used in pull-ups and chin-ups.

D. Underhand Grip

Here, your palms face toward you. Use this grip for exercises like chin-ups or curls on the rings.

When starting, focus on mastering the neutral grip, then gradually incorporate the false grip as you progress to more challenging movements.

Have You Tried These Gymnastic Rings Exercises?

Mastering the basics on gymnastic rings is a fantastic way to boost your strength and stability, whether you're just starting out or looking to up your fitness game. If your kids are showing an interest in gymnastics, why not channel that energy into something truly beneficial? 

Enrolling them in a gymnastics program can do wonders for their skills and gymnastic classes benefits are numerous. If you're looking for the perfect place, Rockstar Academy is the ultimate destination! 

As the top Sports & Performing Arts Academy, Rockstar Academy offers a range of physical activity programs that are both fun and challenging. 

Their gymnastics programs are especially awesome, featuring a curriculum where your child can participate in Gymnastics Testing—an exciting way to track their progress and prepare for national and international competitions. 

Plus, the Gymnastics Elite Championships and RockOlympics are all about raising the bar, teaching discipline, sportsmanship, and how to handle both victories and setbacks like a pro.

And here's the best part: Rockstar Academy offers a free trial class! So, if you're curious about what they have to offer, don't hesitate to reach out and let your child experience the magic of gymnastics at Rockstar Academy. It could be the start of an incredible journey!

FAQ

How long does it take to get good at gymnastic rings?

The time it takes to get good at gymnastic rings varies for everyone. With consistent practice 2-3 times a week, most beginners can see noticeable improvements in strength and stability within a few weeks. Mastering more advanced skills like the muscle-up can take several months to a year.

Can anyone start training on gymnastic rings?

Yes, gymnastic rings are suitable for almost anyone, regardless of fitness level. However, it’s important to start with basic exercises and progress gradually to avoid injury. If you have any pre-existing conditions, it’s wise to consult a doctor or fitness professional before starting.

Do I need special rings, or can I use any type?

Most gymnastic rings are made from wood, plastic, or metal. Wooden rings are generally preferred because they offer a better grip, especially when your hands get sweaty. However, any sturdy pair of rings will work for beginners.

How should I warm up before ring training?

A good warm-up should include general exercises to get your heart rate up, such as jogging or jumping jacks, followed by dynamic stretches and mobility drills focused on the shoulders, wrists, and core.