Ring Support Hold Guide: Master Gymnastic Stability

Learn the correct form for the ring support hold to build elite shoulder stability, core strength, and a foundation for advanced gymnastics.

How to Perform

  1. Adjust the rings to a height where your feet do not touch the ground when your arms are fully extended.
  2. Grip the rings firmly and jump or step up so your body is suspended between them with arms straight.
  3. Lock your elbows completely and rotate your palms outward to face forward in the rings-turned-out position.
  4. Depress your scapula by pushing your shoulders down away from your ears while maintaining a proud chest.
  5. Keep your legs straight, squeeze your glutes, and engage your core to maintain a neutral pelvic tilt.
  6. Hold this static position while breathing deeply into your diaphragm for the prescribed duration.
  7. Lower yourself under control to the starting position once the set is complete.

Common Mistakes

  • 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

Primary movers

  • Shoulders

Stabilizers

  • Triceps
  • Chest
  • Core
  • Forearms

Related Guides

Shoulders · Strength