Gymnastics rings can seem daunting at first glance, but with the right approach and progression, anyone can reap the incredible benefits of ring training.
This beginner-friendly routine will help you ease into ring workouts, building muscle, strength, joint conditioning, and scapular stability.
Warm-Up: Prepping for Success
A proper warm-up is crucial, especially when training with rings. Since your arms are the only connection point, you must be aware of your scapula’s movement during each exercise.
1. Scapular Push-Up Circles
Begin with scapular push-up circles to warm up your shoulders. Keep your arms fully extended and focus on four key checkpoints: protraction, depression, retraction, and elevation. These mindful movements will create the necessary circular motion.
Perform the exercise from a quadruped position with knees on the floor, or make it more challenging by lifting your knees.
2. Scapular Row Circles
Next, perform scapular row circles to engage your back muscles. This movement mirrors the push-up circles but from a pulling perspective. Adjust the incline to your comfort level, keeping in mind that the more parallel you are to the floor, the harder it gets.
3. Plank
Finish your warm-up with a plank to activate your entire body. Create tension from head to toe, priming your body to move as one cohesive unit—a crucial element in ring training.
Strength-Building Exercises
With your body warmed up, it’s time to focus on foundational exercises that build strength and stability.
1. Top Support Hold
The top support is an excellent starting point for building stability. Begin by placing the rings at a height where your toes can touch the ground, and progressively remove this support as you get stronger.
Keep your arms straight, as even a slight bend can make a significant difference in difficulty.
- Level 1: Achieve an unassisted top support hold with a neutral grip.
- Level 2: Perform the hold with the rings turned out.
2. Scapular Pull-Ups
Scapular pull-ups introduce you to straight-arm pulling and grip strength, both fundamental for ring training. Start with your toes resting on the ground for assistance and gradually work towards unassisted reps.
- Level 1: Perform unassisted scapular pull-ups.
- Level 2: Combine scapular pull-ups with regular pull-ups until you can perform five full reps.
Pushing and Pulling: Building Muscle and Strength
With the basics mastered, progress to exercises that build serious strength and muscle.
1. Ring Push-Ups
Proper ring height is key for consistent intensity. Lower the rings so that the top part is at knee height, position your feet directly below the anchor point, and lean forward to perform the push-ups. Focus on scapular retraction as you lower yourself and protraction as you press up.
- Level 1: Complete reps with your feet below the anchor point.
- Level 2: Walk your feet back until the rings are below the bar.
2. Ring Rows
Ring rows develop pulling strength. Set the rings at hip height and take three steps back to find your starting position. Maintain a neutral grip and focus on pulling until the rings touch your ribs. Begin each rep with scapular retraction and maintain it throughout the movement.
- Level 1: Complete sets with three steps forward.
- Level 2: Perform rows with your feet directly below the anchor point.
Accessory Exercises
These exercises target smaller muscle groups and enhance overall strength and control.
1. Ring Flies
Set the rings at knee height and step forward, placing your wrists on top of the rings to shorten the lever and provide better support. Keep your arms straight as you lower yourself, maintaining a protracted scapular position to maximize the exercise’s benefit.
- Level 1: Start with three steps forward.
- Level 2: Step back until your feet are below the bar.
2. Reverse Flies
Set the rings at hip height, step back, lean into the rings, and keep your arms extended. Start with scapular retraction and hold it throughout the movement, just like during rows. Maintain good form by keeping your neck neutral and looking at the ceiling.
- Level 1: Perform with three steps forward.
- Level 2: Progress to negatives or increase the incline.
3. Ring Rollouts
Ring rollouts are one of the best core exercises. Set the rings at ankle height and start from a kneeling position. Keep your arms extended and core engaged as you roll out and back in, avoiding any back arching.
- Level 1: Perform from your knees.
- Level 2: Progress to a standing position.
Cool Down: Shaking and Stillness
After a comprehensive workout, proper cool down is essential.
1. Shaking
Stand with your feet hip-width apart and gently bounce, allowing your arms to drop as if they were heavy. This movement releases tension and flushes out lactic acid from your muscles.
2. Stillness
Finish by standing quietly, focusing on your breath or the subtle vibrations in your body. This practice calms your nervous system and helps you transition out of your workout mindset.
Are Gymnastics Rings Too Hard for Beginners?
The short answer: Not if you approach them correctly.
The key to success with gymnastics rings lies in selecting appropriate progressions. What might seem like a basic exercise on solid ground can become significantly more challenging on rings.
The beauty of rings is that you can easily adjust the difficulty by changing your body position or the height of the rings. Start with basics like supported holds, incline rows, and assisted push-ups before progressing to more advanced movements.
