Video Guide
Getting Started

Ring Training Video Guide

A getting started ring training video including a montage of beginners exercise clips.

Ring Training Facts
Train Anywhere
  • Rafters \ Beams
  • Pull-up Bar
  • Using an Eye Bolt
  • Trees \ Park Equipment
Cast of movie 300 trained with Elite Gymnastics Rings
300 movie
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Our Elite Rings Review

Read our review of ring training's Elite Rings II. Read more

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Training Rings Exercise Directory
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Welcome to the ring training exercise directory. Here we show you some of the exercises that can be performed when ring training.

These exercises can be carried out just about anywhere as long as you have a set of gymnastic rings and a stable overhead structure to hang them from.

If you are a ring training beginner try starting off with the ring support position and don't push yourself too hard or dive straight into the advanced moves. Some of these exercises look deceivingly easy! Mastering the beginner examples will ensure you build the foundation body to move onto some of the more difficult ring training exercises.

Exercise Muscle Group (Primary, Secondary) Difficulty
Body Rows \ Ring Row Body Rows \ Ring Row Biceps, Triceps, Back Beginner
Muscle Up Muscle Up Back, Biceps, Shoulders, Triceps Advanced
One-Arm Body Row / Ring Row One-Arm Body Row / Ring Row Biceps, Back, Back Intermediate
Pushup Muscle Pushup Muscle Chest, Abdominals, Shoulders Beginner
Ring Dip Ring Dip Chest, Triceps, Chest Intermediate
Ring L-Sit Ring L-Sit Abdominals, Triceps Intermediate
Ring Pull Up Ring Pull Up Back, Biceps Intermediate
Ring Support Position Ring Support Position Arms, Back Beginner

The moves listed above are not an exhaustive list so get creative and devise your own exercises. You can make huge strength gains just by changing your body and hand positions or altering the height of the rings to increase intensity.

We recommend that you put together a ring routine. Instead of performing each exercise in isolation combine moves together (5+), transitioning fluidly from one to another. Professional gymnasts use this technique to build their phenomenal strength.

Got a ring training exercise that you think should be listed on these pages? Drop us an email at and we’ll add it in and credit it to you.

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Fitness training on gymnastic rings