Gymnastics rings are a challenging apparatus in men’s artistic gymnastics, requiring exceptional strength, control, and precision. This guide will cover the foundational positions performed on the rings, as well as advanced positions that gymnasts aspire to master.
Foundational Gymnastics Rings Positions
These positions are essential for beginners and form the building blocks for more difficult movements.
1. Support Position
In the support position, the gymnast holds the rings with straight arms at their sides, maintaining an upright and still body. This foundational static hold builds shoulder stability and body control.
- Focus Points: Keep arms fully extended and elbows locked. Depress and retract the shoulders. Engage the core to prevent any swinging. Keep the rings close to the body throughout the hold.
2. Tuck Position
In this position, the gymnast hangs from the rings with bent arms while bringing their knees toward the chest. It is a beginner-friendly shape for developing core and shoulder stability.
- Focus Points: Pull knees into the chest tightly while squeezing the core. Keep the back slightly rounded and avoid swinging. Engage shoulders to stabilize the rings.
3. L-Sit
In this hold, the gymnast supports themselves on the rings with straight arms while lifting their legs to form an “L” shape. This position enhances core and hip flexor strength.
- Focus Points: Begin by lifting legs slightly off the ground, progressing to a full L shape. Keep legs straight, toes pointed, and core muscles fully engaged to prevent drooping.
4. Hang Position
The hang is a passive or active hold where the gymnast dangles from the rings with arms extended. It is used as both a starting and resting position.
- Focus Points: In a passive hang, allow the shoulders to relax naturally. In an active hang, depress the scapulae and engage the lats. Maintain grip strength and a neutral spine.
5. Dip Support Position
This position is held at the top of a dip, with arms locked and the body held upright above the rings. It serves as a key hold for pushing strength and transitions.
- Focus Points: Keep the body straight with arms extended and shoulders engaged. Avoid swaying and maintain a tight core. Ensure the rings stay close to the torso.
6. Assisted Tuck Planche
This planche progression involves the gymnast holding a tucked position above the rings while leaning slightly forward. It targets shoulder and core development.
- Focus Points: Keep the knees close to the chest with a rounded back. Lean forward from the shoulders while keeping the arms straight. Protract the shoulders and control the body line.
Intermediate Gymnastics Rings Positions
Once you’ve built stability and body control, you can progress into these positions that demand more strength and technical awareness.
1. Front Lever
The front lever is a horizontal hold with the body parallel to the ground, face up, and arms extended. It is a key static strength skill for core and lat development.
- Focus Points: Begin in a tuck position and gradually extend the legs. Maintain a hollow body, fully engage the core, and keep the arms straight. Avoid sagging or arching the back.
2. Back Lever
The back lever is a static hold with the body facing downward and extended horizontally under the rings. It targets posterior chain strength.
- Focus Points: Start with a tuck, then progress to straddle or full back lever. Keep the arms locked and engage the shoulders and glutes. Maintain a neutral spine and avoid letting the hips drop.
3. Shoulder Stand
In this inverted position, the gymnast balances vertically on the rings with the shoulders pressing down into the straps and feet pointed upward.
- Focus Points: Keep the body tight and aligned. Use shoulder pressure to balance and avoid excessive arching. Engage the core and legs for stability.
4. Tuck Planche
The gymnast holds a tuck position above the rings with the body leaning forward, arms locked, and shoulders protracted. This position builds strength for the full planche.
- Focus Points: Keep the knees tucked and arms fully straight. Lean forward gradually to increase intensity. Maintain scapular protraction and avoid elbow bend.
5. Inverted Hang
The gymnast hangs upside down in a straight body position, typically used for transitions and skill development.
- Focus Points: Start in a tuck and extend to straight body over time. Keep the rings close and the core engaged. Avoid arching or uncontrolled swinging.
5. Muscle-Up
A dynamic movement that combines a pull-up with a transition into a dip position above the rings.
- Focus Points: Use a false grip or develop explosive pulling power. Pull high and keep elbows close during the transition. Control the movement to finish in a strong support hold.
6. Ring Dip
Performed by lowering from a support hold until the shoulders are level with the rings, then pressing back up.
- Focus Points: Keep elbows close to the body and avoid flaring. Lower with control and maintain a neutral torso. Push evenly through both rings to return to support.
Advanced Gymnastics Rings Positions
These are high-difficulty elements commonly seen in elite gymnastics and CrossFit-based ring work. They require months (or years) of dedicated training.
1. Iron Cross
A classic strength hold where the gymnast maintains a vertical body position while holding the rings extended out to the sides, forming a “T” with the arms.
- Focus Points: Arms must remain completely straight and shoulder height. Engage the shoulders, chest, and biceps. Use progressions such as band assistance or isometric holds at lower difficulty.
2. Maltese Cross
A horizontal body position where the gymnast holds their body parallel to the rings with arms extended backward below shoulder level.
- Focus Points: Requires a solid planche and iron cross base. Arms remain straight and positioned lower than in an iron cross. Keep the core tight and glutes squeezed to maintain line.
3. Planche
A horizontal hold with the face down and body parallel to the ground, supported only by the gymnast’s straight arms.
- Focus Points: Begin from tuck planche and work through straddle before attempting full planche. Maintain scapular protraction and avoid elbow bend.
4. Inverted Cross
A strength hold where the gymnast is upside down and holds their arms extended horizontally to the sides.
- Focus Points: Start from inverted hang and gradually work to lower into the position with control. Arms must remain straight. Engage shoulders and avoid letting the body swing.
5. Victorian Cross
One of the most difficult strength elements, where the gymnast holds their body facing up in a horizontal line with arms extended downward.
- Focus Points: This position requires exceptional strength and control. Begin with maltese and gradually progress. Maintain a rigid hollow body and straight arms throughout.
6. Ring Handstand
A static handstand held on unstable rings. The gymnast supports themselves vertically upside down while maintaining control of the unstable apparatus.
- Focus Points: Begin on the floor and parallettes. Use wall and spotter support while developing ring-specific balance. Keep arms straight, core tight, and shoulders elevated.
Dynamic Ring Positions (for Transitions & Swing Elements)
Not all positions are static. In competitive routines, athletes also hit positions in motion, which require precise timing and body control.
1. Swings to Support / Invert
These are foundational movements used to generate momentum for skills or transitions. Gymnasts swing back and forth while maintaining body tension, either returning to support or transitioning to an inverted position.
- Focus Points: Keep the body tight and aligned in a hollow or arch shape. Control the swing arc with shoulder and core engagement. Ensure that swings are consistent and not overly aggressive to avoid loss of form.
2. Dislocates
A dynamic movement where the gymnast swings backward and allows the shoulders to rotate through a large range of motion, eventually returning to hang or another position.
- Focus Points: Maintain a strong grip and hollow body position. Allow the shoulders to rotate naturally while engaging the back and arms to guide the movement. Build flexibility and shoulder endurance progressively.
3. Kip to Support
Description: A powerful motion that brings the gymnast from a hang or swing into the support position above the rings. Often used in transitions or to reset.
- Focus Points: Initiate with a strong hip drive and core contraction. Pull the rings inward and down as you rise to support. Coordinate the pull and hip snap for a smooth transition.
3. Cast to Invert
This dynamic skill involves swinging forward and then casting the body into an inverted hang. It’s used to build into more complex swings or dismounts.
- Focus Points: Maintain a controlled forward swing. Use the hip and core to initiate the cast, lifting the body overhead into an inverted position. Keep arms straight and rings tight to the body.
4. Front Giant Swing
A dynamic 360-degree swing starting from inverted hang and rotating back to support.
- Focus Points: Begin with controlled swings. Build shoulder mobility and use spotters or blocks as you refine body tension and timing. Maintain a consistent rhythm and keep the body tight throughout the movement.
In summary, the path from basic support holds to advanced strength skills like the Iron Cross and Victorian Cross is long—but incredibly rewarding. Start with the basics, refine your technique, and enjoy the process as your body transforms into a powerhouse of balance and strength.