Gymnastics Rings Workout for Full Body Control

Gymnasts have wicked physiques, and the rings are one reason why. Gymnastics rings look simple enough, until you try to hold yourself still on them — then they're pretty humbling. They move underneath you, so your muscles have to work harder to stabilize, which is seriously challenging. Rings are also affordable, compact, easy to handle, and wildly versatile.

A decent gymnastics rings workout can train pushing, pulling, core, mobility, and even lower body. You'll find your strength, control, balance, and coordination taking off if you keep at it.

Gymnastics Rings Workout Basics

The biggest difference between rings and a fixed pull-up bar or dip station is instability. Rings move around and rotate, and even separate if you let them. Gymnastics ring training is still bodyweight training, but it can feel a lot harder than using the floor or bar. Your stabilizers, grip, shoulders, chest, back, arms, and core all have to be paying attention if you want to get anywhere.

As a beginner, depending on the exercise, you'll likely want to set your straps shorter so the moves are easier (longer straps are wobblier). Gym ring training works best when you start with easier movements and work your way up instead of flinging yourself through them and looking like a haunted wind chime. Controlled movement is what you want.

Best Gymnastic Ring Exercises for Beginners

Here are some gymnastic ring exercises to get started with. Nail these and you'll build massive physical control, shoulder stability, and arm strength.

Ring Support Hold

It might not be exciting, but this exercise is what helps build the control you need for the rest. Set the rings near hip height for this. Your arms will likely shake a lot at first, but that's normal.

• Grip the rings with straight arms, but don’t jam your elbows into hyperextension.
• Press down into the rings, keeping them close by your sides.
• Keep your shoulders active instead of sinking into them.
• Start with your feet slightly assisting you on the floor, then try to lift them.
• Keep your body tall and avoid letting the rings drift away from you.
• Try to build up to a steady 10 to 20 second hold before trying harder variations.

Ring Rows

Ring rows are one of the best first pulling exercises you can do with gymnastic rings because they’re so easy to scale. They train your back, biceps, grip, and core, and they’re a great substitute or alternative if full pull-ups or chin-ups aren’t happening yet.

• Set the rings around waist to chest height.
• Grab the rings and walk your feet forward as your body leans back.
• Keep your body in a straight line from shoulders to heels, no sagging hips or shrugging shoulders.
• Pull your chest toward the rings.
• Lower yourself slowly and with control.
• Make them easier by standing more upright, or harder by walking your feet farther forward.

Ring Push-Ups

Ring push-ups are like regular push-ups, except the floor is now trying to betray you. Because the rings move independently, your chest, shoulders, triceps, and core all have to work harder to keep things steady. If full ring push-ups are too intense, raise the rings higher or do them from your knees.

• Set the rings low to the floor.
• Start in a strong plank position with your hands on the rings.
• Brace your core, squeeze your glutes, and keep your ribs down.
• Slowly lower your chest between the rings.
• Press back up while keeping the rings from drifting too wide.

Ring Dips

A workout dip with rings builds serious chest, shoulder, and triceps strength, but it’s much harder than a dip on fixed bars. Before you start dipping, make sure you can solidly hold a stable ring support position. If full dips are too hard, use your feet for assistance or focus on slow negative reps.

• Start at the top in a ring support hold.
• Keep the rings close to your sides.
• Bend your elbows and lower yourself under control.
• Go only as deep as your shoulders can comfortably handle.
• Press back up to the top and finish with strong, controlled arms.

You can also pause at the bottom with light foot support to build strength in the toughest part of the movement.

Read more: The Benefits of Adding Dips to Your Workout

Hanging Knee Tuck Hold

The hanging knee tuck hold is a beginner friendly core move that trains your abs, hip flexors, grip, and body control. It’s a good substitute for hanging leg raises if those are still too spicy. If you start swinging, reset between reps (we're not trying to be a human pendulum).

• Hang from the rings with control.
• Pull your knees up toward your chest.
• Exhale and squeeze your abs hard at the top.
• Hold the tucked position for a few seconds.
• Lower your legs slowly without swinging.
• Keep the movement strict and controlled.

Ring Pull-Ups and Chin-Ups

Ring pull-ups and chin-ups train your lats, upper back, biceps, grip, and core. One nice thing about rings is that they let your wrists rotate naturally, which some people find more comfortable than a fixed pull-up bar. If you’re not ready for full reps, use a band, keep your feet lightly on the floor, or focus on negatives.

• Start from a dead hang or active hang.
• Pull your shoulder blades down before bending your elbows.
• Pull your chest toward the rings.
• Let your wrists rotate naturally as you pull.
• Lower yourself slowly instead of dropping to the bottom.
• For negatives, jump or step to the top, then lower as slowly as possible.

Read more: How to Improve Your Pull-Ups

Ring Rollouts

Ring rollouts are basically a moving plank. They train your abs to resist extension, which means they help prevent your low back from sagging as your arms move away from your body. Proper technique is key, so if your lower back arches, you’ve gone too far.

• Set the rings low, but not so low that you lose control.
• Start in a kneeling or standing plank position, depending on your strength.
• Hold the rings with straight arms.
• Slowly reach the rings forward while keeping your ribs down.
• Squeeze your glutes and brace your abs.
• Pull the rings back toward you to return to the start.
• Make it easier by raising the rings or using a shorter range of motion.
• Make it harder by lowering the rings or reaching farther forward.

False Grip Hang

The false grip is worth practicing early if you eventually want to work toward muscle-ups. It feels awkward at first, but it helps you transition from below the rings to above them without having to re-grip. Don’t force this one. Your wrists may need time to adjust, so start with small doses.

• Hold the ring deeper in your hand, closer to the wrist.
• Start with your feet on the floor or in a ring row position.
• Keep tension through your wrists, hands, and forearms.
• Practice short holds before trying to hang your full body weight.
• Progress to bent-arm false grip hangs, then straight-arm hangs.

Skin the Cat

Despite the name, skin the cat is not as horrifying as it sounds. It’s a shoulder mobility and straight arm strength exercise where you move from a hang into an inverted position, then slowly rotate through your shoulders. This should feel like a strong stretch, but if you feel sharp pain, stop and use an easier variation.

• Start hanging from the rings.
• Tuck your knees toward your chest.
• Pull or lightly jump into an inverted hang.
• Slowly let your feet travel behind you as far as comfortable.
• Reverse the movement and return to the starting position.
• Keep your arms as straight as you can.
• Use a small range of motion at first and move slowly.

L-Sit Tuck Hold

The L-sit is a classic ring skill that trains your abs, hip flexors, shoulders, triceps, and straight arm support strength. Start with the tuck version before trying to straighten your legs. Once the tuck hold feels solid, try extending one leg at a time. Eventually, you can work toward a full L-sit with both legs straight.

• Begin in a ring support hold.
• Push down into the rings and keep your shoulders active.
• Tuck your tailbone slightly and pull your ribs down.
• Lift both knees toward your chest.
• Hold the position without letting your shoulders collapse.

Ring Triceps Extensions

Ring triceps extensions are like bodyweight skull crushers, so they’re great for building the backs of your arms. Walk your feet back to make it harder, or stand more upright to make it easier.

• Set the rings around chest height.
• Hold the rings with your arms straight in front of you.
• Lean your body forward into a plank-like position.
• Bend your elbows and bring your head between your hands.
• Press through the rings to straighten your arms again.
• Keep your elbows controlled and your core tight.

Pelican Curl

Pelican curls train your biceps in a stretched position, so go easy with these at first. They’re effective, but they can sneak up on you. Use a small range of motion at first. This is not the place to chase ego reps.

• Hold the rings and let your arms move slightly behind your body.
• Walk your feet forward so your body leans back.
• Keep your palms facing forward or slightly up.
• Slowly lower into the stretch.
• Curl yourself back over your feet.

Ring-Assisted Pistol Squat

Rings can help with some lower body training by giving you just enough support to work through tough movements like the elusive pistol squat. Try to press down into the rings instead of leaning way back. If you rely on the rings too much, the movement won’t carry over as well when you remove the assistance.

• Hold the rings lightly in front of you.
• Stand on one leg and extend the other leg forward.
• Lower into a squat while keeping your balance.
• Use the rings for light support as needed.
• Press through your working foot to stand back up.

Ring Hamstring Curl

Ring hamstring curls are a sneaky good bodyweight exercise — similar to a Glute Ham Roller — for the backs of your legs. If this is too hard, start with a smaller range of motion or keep your hips lower. If it’s too easy, slow the lowering phase down.

• Lie on your back with your heels in the rings.
• Lift your hips off the floor.
• Keep your ribs down and core braced.
• Curl your heels toward your body.
• Slowly extend your legs back out while keeping your hips lifted.

Beginner Gymnastics Rings Workout

Time to turn those moves into a workout. Here's one way to do it:

Perform 2-3 rounds of the following, focusing on your form:

• Ring support hold: 10-20 sec
• Ring rows: 8-12 reps
• Ring push-ups: 6-10 reps
• Assisted ring dips or negative dips: 3-6 reps
• Assisted ring pull-ups or chin-ups: 3-6 reps
• Hanging knee tuck hold: 10-20 seconds
• Ring rollouts: 6-10 reps

Rest 60-90 seconds between exercises, or as you need.

To make it easier, raise the rings, stand more upright, use your feet for assistance, or reduce range of motion. To make it harder, lower the rings, walk the feet forward, slow the negative, pause, or add reps.

How to Progress Without Getting Wrecked

The biggest factor in progressing is to start with basic holds before trying to get too fancy. Proper ring technique will get you a long way, and this is how you build it. Correct movement is more important than trying to get the perfect number of reps. If the rings are wobbly, pick an easier variation.

Here are some more tips:

• Use assistance before your form falls apart.
• Control the negative on rows, dips, push-ups, and pull-ups.
• Keep the rings close during dips and support holds.
• Don’t force deep shoulder positions and stop if you feel sharp pain.
• Progress one variable at a time: lower rings, longer range, slower tempo, fewer assists, or more reps.

Takeaway

Gymnastics rings can be brutal, but they're also brutally effective. As a beginner, don't worry about trying to nail muscle-ups or circus level skills — you'll get a ton of benefit from just starting with support holds, rows, push-ups, assisted dips and pull-ups, and core work. Build the control you need first, then you can move on to flashier skills.

Check out our collection of rings to get started.