5 Gymnastic Ring Exercises to Learn

Gymnastic ring exercises are a form of exercise that has been around since the 20th century. They became less popular for a while, but are steadily regaining recognition today. These exercises, if done correctly, combine joint health, strength, and hypertrophy. Additionally, they build the arm strength which is essential in calisthenics.

Before getting started with gymnastic rings, there are a couple of things you should put into consideration:

  • Where to hang them. There are endless options. You can hang them in the gym you go to, or on rafters in your garage at home. If you’re an outdoorsy person, try fixing them on a sturdy tree branch.
  • Which rings to go for. There are three main types of gym rings: Metal, wooden, and plastic. Wooden is the most expensive, but it’s the best pick.
  • The ideal height. It all depends on your preferred training. For starters, though, it’s advisable to be at close range to the ground.

That said, here are some ring exercises you should try out:

1.Gymnastic Ring Pull-Ups

Also known as ring chin-ups, ring pull-ups are ideal for strong arm muscles and a healthy back. A common challenge during this exercise is the swaying of the straps that the rings attach to. 

Some simple ways to avoid this is by keeping your legs straight as you do a pull-up. Also, while coming back down, make your body longer by reaching for the ground with your toes.

2.Ring Push-Ups

Ring push-ups enhance coordination and emphasize building strength in the stabilizing muscles of the shoulder. 

To pull it off, start by adjusting the ring height to suit your fitness type. Then, hold the rings tightly, and keep your body and legs straight as you lower yourself to the floor slowly. Finally, don’t be in a rush to push yourself back up to the first position. For a more enjoyable and easy session, spread your weight evenly.

3.Hanging Leg Raises on Gymnast Rings

The hanging leg raises exercise strengthens the abdominal muscles and hip extensors. One of its most excellent perks is both pros and beginners can quickly do it. Some mistakes to avoid as you do it are: Lowering your legs too fast after raising them to chest level, swinging to raise the legs and hunching your shoulders.

4.Gymnastic Ring Dips

Gymnastic ring dips require that you be in balance always and have lots of strength. This workout is perfect for building shoulder muscles, triceps, and chest muscles. It enhances your skill and control, which is a crucial combination for working out with calisthenics and gymnastic rings.

5.Glute Extension with Reverse Leg Curls

As the name suggests, this exercise mainly strengthens the glutes and adds more shapes to the legs. It can also make running easier as it enhances athleticism. It may put quite a strain on the calves, so be sure to consult your doctor before giving it a try.

Ring exercises can do lots of good for your body. They are not only good for your body but mind as well. Be sure to give them a try if you haven’t started already.