Ring Support Hold
Test your strength & stability! Hold yourself up on rings, engaging your core & building serious upper body power. Start small, grow strong.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a pair of gymnastic rings at a height that allows you to jump up into the support position, with the rings just outside your hips.
2. Jump up and grasp the rings with a firm grip, palms facing each other.
3. Press down into the rings, locking out your arms to lift your body off the ground.
4. Keep your body straight and tight, with your core engaged and your legs together. Point your toes downward for additional tension.
5. Turn the rings outwards slightly so your thumbs are pointing forward. This external rotation will engage the shoulders and upper chest more effectively.
6. Hold your shoulders down and back, away from your ears, to engage the muscles correctly and avoid shrugging.
7. Aim to hold this position for a set amount of time, generally starting from a few seconds and working up to longer durations as strength and stability improve.
8. To dismount, carefully lower yourself back to the ground or release your grip and drop down if you are close to the floor.
Ensure safety while performing this exercise, especially if you are new to ring work. Use a spotter or perform the exercise close to the ground to manage any loss of balance. Progress gradually to avoid injury.
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