Fitness training on gymnastic rings
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||Biceps, Triceps, Back||Beginner|
|Muscle Up||Back, Biceps, Shoulders, Triceps||Advanced|
|One-Arm Body Row / Ring Row||Biceps, Back, Back||Intermediate|
|Pushup Muscle||Chest, Abdominals, Shoulders||Beginner|
|Ring Dip||Chest, Triceps, Chest||Intermediate|
|Ring L-Sit||Abdominals, Triceps||Intermediate|
|Ring Pull Up||Back, Biceps||Intermediate|
|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 firstname.lastname@example.org and we’ll add it in and credit it to you.