Strength
Ring Support Hold
Master the fundamentals of gymnastic strength by building a stable, locked-out foundation on the rings.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the rings to a height where your feet do not touch the ground when your arms are fully extended.
Grip the rings firmly and jump or step up so your body is suspended between them with arms straight.
Lock your elbows completely and rotate your palms outward to face forward in the rings-turned-out position.
Depress your scapula by pushing your shoulders down away from your ears while maintaining a proud chest.
Keep your legs straight, squeeze your glutes, and engage your core to maintain a neutral pelvic tilt.
Hold this static position while breathing deeply into your diaphragm for the prescribed duration.
Lower yourself under control to the starting position once the set is complete.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to bend or sag during the hold.
- Letting the rings drift away from the sides of the body.
- Shrugging the shoulders up toward the ears because of fatigue.
- Resting the forearms against the straps for artificial stability.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.