Gymnastic Rings 101!

Quick set up rings- https://amzn.to/3wgqeRO

1.25" Wooden rings- http://amzn.to/2sBGQmR

Wooden Rings with buckle strap: https://amzn.to/2IwR587

1.1" or 1.25" Wooden rings with marked straps (just discovered this existed! So much easier to line up the height) - http://amzn.to/2rDR3lF

Child Size rings- http://amzn.to/2rQRFVP

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Gymnastic rings have seen a huge surge in popularity with the rise of crossfit. And rightfully so, no other piece of upper body equipment can compare with the capabilities or low cost of the rings. They are easily one of the greatest strength building tools any mover could hope to stumble across.

One of there major benefits is the powerful adaptation for stability they create. Even the most basic movements on the gymnastic rings require considerable stabilization and strength. Even strong athletes begin shaking uncontrollably the first time they use this piece of Olympic history due to lack of body control and stability.

This type of training is also a wonderful way to develop a feeling sense of one's own body due to the high need for internal control of the body. Without developing this kind of internal awareness, rings can quickly degrade the tendons, ligaments and muscles of the body, most especially the shoulders. It is because of this that ring training should be undertaken mindfully and slowly in the beginning. It takes time for the ligaments and tendons of the body to strengthen properly for this kind tense movement.

When first beginning rings training it is advisable to start slow by experimenting with the basic static hold and rows before moving on. The training can be added to an already existing workout schedule or it can be a calisthenic strength training system all to itself. In the beginning however, most athletes need only a day or two of training. Down the line as the body begins to adapt to the needs of the rings, training days can be added.

There are two main kinds of exercises the rings are capable of, static holds and movements. Usually I will mix these together into the same set. For example I might do 10 pullups and finish with a static l-sit, or I may just do a static l sit the entire time I do pullups.

If you find yourself wanting in person rings training, my best advice is to find an adult gymnastics class at a local gymnastics gym, or take a foundations class at your local crossfit studio. Crossfit is notorious for teaching a kipping version of certain rings maneuvers, however that should change now that strict muscle ups are being added to the crossfit games.