A Beginner’s Guide to Training With Gymnastic Rings

If I was stranded on a deserted island and could only bring one thing… it would be a Super Nintendo.

But if I could bring TWO things, the second would be a pair gymnastic rings.

(Apparently both food and water don’t rank high on my list; I’m cool with that.)

In this nerd’s humble opinion, there’s no greater piece of equipment for building strength, adding muscle, and gaining mastery over your own body than having the ability to do some basic moves on gymnastic rings. And the best part? ANYONE can learn how to use gymnastic rings to get in great shape.

(Yes, even you.)

In fact, it’s our opinion here at Nerd Fitness that building a great-looking, great-performing, great-everything body comes easiest as the result of three major training philosophies:

  • Barbell training with things like squats, deadlifts, and overhead presses
  • Bodyweight training with core movements like pushups and pullups, and rings training training with muscle ups, dips, push-ups, and pull-ups.
  • Fun “cardio” – walks, dancing, ultimate frisbee, whatever you actually enjoy.

Show me somebody, male or female, who trains with their bodyweight, with rings and with barbells, and I’ll show you one healthy, bad-ass individual!

I used to think rings were only for gymnasts. But much like other bodyweight exercises, rings are great tools for beginners, too.

Young or old, male or female, big or small, you can start simply by spending a few bucks on a set of gymnastic rings and working on some very basic movements.

It doesn’t matter if you’re a complete beginner or a super-advanced fancy person (and it certainly doesn’t matter if you’re “skinny” or “stocky”, male or female, Gungan or Wookie): Anyone at any experience-level can train successfully — and safely — with rings.

“BUT STEVE I DON’T KNOW HOW TO TRAIN WITH RINGS, HALP” you’re probably saying to your computer right now.

Don’t worry boo, I got you covered.

Male, Female, In the Hotel, or At Home — Anyone Can Train With Rings Anywhere.

small child rings

My love affair with gymnastic rings began as a simple crush many many years ago. I watched Olympic Gymnasts doing crazy stuff on the rings and said, “I also want to do crazy stuff on the rings some day, but I don’t know how.”

It was around this time that I had just moved to Washington, DC, and discovered that one of my fitness heroes, Jim Bathurst of BeastSkills fame, ALSO lived in Washington, DC. Eventually, I sheepishly asked him if he could show me around the rings, and he taught me how to get started with them.

In fact, he helped me get my first muscle up (flash back to Skinny Steve in 2011):

After that, I’ve been in love with ring training and they never leave my side. For the past three years, I’ve been using my rings and training remotely with my friend and coach Anthony Mychal– the results have absolutely blown me away. Which is why anytime I travel, I throw a set of rings and some chalk in my suitcase and I know I have a portable gym anywhere I can find a tree branch or swing set to hang them from!

I firmly believe that my quest to become Captain America has been aided by my ring training – it’s helped me build functional strength, bigger arms, broader chest, wider shoulders, and more. Plus I can now do cool things like this:

And rings aren’t just for dudes! You know Staci from Team NF, right? Here she is doing muscle ups with added weight:

In addition to ring push-ups and ring l-sits.

Now, you might have watched all those videos and then looked down at your stomach and said, “Uh, yeah. There’s no WAY I could ever do that stuff!”

WRONG!

Like any video game, there’s a leveling system you can follow. You start with basic movements (like hanging from the rings or holding yourself up in the push-ups support position), progress to slightly more difficult things (like a chin-up or full push-up) and eventually end up doing all sorts of crazy stuff (like muscle-ups and iron crosses).

If I haven’t scared you off yet, let’s get you started down your path to Ring domination. You know my friend/hero Jim that I mentioned earlier? He’s now on Team Nerd Fitness, and he helped us put together a pretty killer resource to help you become…

THE LORD OF THE FLIES RINGS

[cue the Rivendell music]

Where do I get gymnastic rings?

You might be lucky enough to train in a Crossfit Gym or a commercial gym that happens to have gymnastic rings available.

However, if you’re like me, you might train at home or in a gym that doesn’t have rings, which means you’ll need to buy your own.

That’s okay!

Rings are cheap (especially when you’re just starting and don’t need anything fancy). I’ve probably gone through 6-10 different pairs of rings to test them all out, and I’ll share my thoughts with you below.

For starters, you can either go with plastic/composite rings, or wooden rings. Jim, Staci, and I agree that wooden rings provide a better experience than plastic ones, but if plastic is your only option, make do with what you have!

CHEAP AND EASY: If you’re not sure if rings are for you, but you’re ring-curious, I would consider starting with a set of wooden rings like these Peak Fitness Wooden Rings for less than $30. I guarantee the last thing you spent $30 won’t change your life the way these rings will.

HIGHER QUALITY: My friend Peter runs FringeSport.com, and I can testify that his wooden rings are the highest quality rings I’ve ever used. If you KNOW you’re going to love rings and want to have a great pair that will last forever, go with these.

FAST SET UP AND TAKE DOWN: These days, I use Rogue Competition Rings for one reason above all others. I have to set up and take down my rings each time I train, and the carabiners and segmented straps make for a quick set up and take down.

SMALLER HANDS?: Look for rings that are in “FIG” size. These International Gymnastics Federation rings are a bit smaller and thinner, which allows for better control for smaller hands.

How to Set Up Your Rings

Now, if you’re responsible for hanging your own rings, either at home or in the gym, there are a few key things you need to be aware of.

For starters, where will you be hanging them from? Depending on your clearance or where you choose to train, ANY of the following could be anchor points for you to hang them:

  • A tree branch in your local park (Be safe. If there’s any doubt of stability, move on!)
  • The top bar of a swingset in the playground down the street
  • The highest pull up bar at your gym
  • The bar on the top of your squat rack in the gym
  • Two eye-bolts in your garage ceiling or use rafters/ i-beams in your basement or garage.
  • Hanging from your door frame pull-up bar

THE FIRST THING you need to do, if you have rings with proper clips, is learn how to hang them properly! I’ve seen MANY people hang rings improperly and can be very dangerous.

Here’s a video we had NF Team Member Jim shoot about the importance of hanging your gymnastic rings properly:

 

If you are hanging them over something square or rough, it’s recommended to lay down some old towels first to minimize wear to the straps.

What’s that? You don’t have a place to hang your rings at home? Do you have a door frame? If so, you can MacGuyver a set up like Jim has done here in his home with a door frame pull-up bar! (His pull-up bar is this one.)

"I shall either find a way or make one." . . I learned handstands + handstand pushups in my bedroom, which was about the size of a walk-in closet (plenty of kicked furniture). . . I got my first one arm chin-up in a musty basement next to a washing machine. . . Now that I work from home for @nerd_fitness, I bought a doorway pull-up bar and some rings for workouts and to keep myself sane during the work day (h/t @caseyneistat) . . Now I know that not everyone is going to feel comfortable with this combo on a home set-up (stay safe!) – and a big, fancy gym is always awesome – but just understand that it's the Wizard, not the Wand. You don't need perfect conditions to get after it! . . L-sit muscle-up to forward roll. Your move @stevekamb! . . Also, @Nerd_Fitness is going to be releasing a Rings/Handstand course soon! Buy your equipment and get excited!! . #NerdFitness #CampNF #Gymnastics #Rings #Bodyweight #Calisthenics #MuscleUp #Hannibal

A post shared by Jim Bathurst (@beastskills) on

Depending on how much clearance you have, you might need to adjust the ring height a few times so that you can do work above or below the rings. (Exercises like dips, supports, l-sits require different heights than rows and front lever holds).

WHAT ABOUT GLOVES? Working with rings and barbells will inevitably build up some callouses on your hands. While we here at Nerd Fitness will simply pumice or shave off the extra skin, that might not appeal or be an option to you.

You can certainly wear gloves during your ring work, but we recommend against it. A better alternative? Take care of your hands and use some chalk to hold on tight! Gymnastics chalk can be applied lightly to the points of contact (fingers, palm, and wrist) in order to absorb sweat and oil and give a better grip. There is even a “liquid chalk” product if your gym doesn’t allow regular chalk!

  • Chalk bag (this is what I use on my hands when I train)
  • Liquid chalk (what Jim uses in Gyms that don’t allow traditional chalk)

Basic Moves to Get Started With on Rings

The exercises below are a can help anyone get started TODAY; you don’t need a childhood full of gymnastics practice. For those a little more seasoned, these basic moves can start getting tough REALLY fast.

Hang From the Rings

steve_hang_rings

One of the simplest exercises to do? Hang from the rings! This exercise is accessible to beginners, but is no joke.

It will help build up the grip strength necesary for future skills, and you may not be able to go long at the beginning.

If this is too difficult for you, simply adjust the rings so that you can hang from your arms and have part of your feet on the ground. Don’t worry if you feel like 99% of your weight is still in your feet, there is still that 1% in your hands and arms, and that will definitely improve over time!

For those hanging from the rings with no problem, you can practice hanging scapular retractions. This is a fancy way of saying that we’re going to pull our shoulders and shoulder blades (scapulae) down away from our ears. Do this with elbows totally straight, so all movement is going through the shoulders. Retract, relax, repeat. Tough stuff!

 

Support Position

arm_support_steve

If you have never used rings before, even just holding yourself up with straight arms will be challenging! The rings will want to move all different directions.

Just like the hang from the rings, you can also set the rings up to a height where you can assist with your feet on the ground.

And again, even if you feel like 99% of your weight is in your feet, we can still work and improve the 1% that you are putting into your arms!

Ring Rows

standing_ring_row

Ring rows are a classic exercise to build yourself up to a pull-up. You can set the rings up somewhere around hip to knee height. Then grab the rings and lean back to start the exercise. By moving your feet forward or away from the anchor point, you can position your body in an infinite number of angles (which will adjust the difficulty). Make it easy by leaning back just slightly, or hard by putting your feet up on a bench and starting horizontal. With an infinite number of angles you can position your body (to adjust difficulty), they are for absolutely everyone.

steve_ring_row

Make sure whatever your rings are attached to is solid before leaning back with straight arms and body. Puff your chest up and pull it to the rings!

Ring Chin-ups

steve_chins

Chin-ups on rings work the same as they do on the bar. You can also move your hands around easily to different positions (palms forward, inward, and backward). Not quite at a chin-up pro yet? Adjust the height of the rings to be able to assist with your feet!

Ring push-ups

Push-ups on the rings will be much more challenging than ones on the ground, because you have to stabilize the “ground” before you even move! Just like rows, you can adjust your body at an infinite number of angles to the ground to make the exercise easier or harder.

Ring Dips:

steve_ring_dipsRing Dips are one of my favorite exercises for the awesome challenge they provide. Lower yourself down until your chest touches the rings (yes, that low!) and then push up until you are in a straight arm support position.

As with many of the other ring exercises, you can easily adjust the height of the rings so that your feet can assist a little or a lot.

False Grip Practice

 

The false grip is a way to hold onto the rings so that the wrist is in contact with the inside edge of the rings. This will allow us to build up to more advanced skills like the muscle-up! (Aka a ring chin-up that transitions into a dip!).

You can think of the false grip as a hook that you make sure your hand and forearm. Any of the pulling and hanging exercises we went over can be done with a false grip, just be warned that they’ll be a lot harder!

Ring Tips and Tricks

gymnastic rings drawing

Your relationship with rings isn’t going to be a “do this for a month” and be done. This is a lifelong relationship – if you like it then you should put a ring on it. Get it? Because Beyonce and also Gymnastics.

Get used to playing with rings as often as you can… wake up your inner kid again and just enjoy moving around on the rings. You didn’t think about a structured workout when you were a young kid on a playground; you just moved around and had fun. And while you’re discovering that fun again, your grip, muscles, and joints will be getting stronger.

“What if I don’t have rings?” Well, if you want to learn to swim, you’ll have to eventually get into a pool, right!? But if you’re at home, waiting for your rings to arrive, you can still perform a number of these exercises! Pushing and support exercises can be done on two sturdy chairs or the ground. Pulling and hangs can be done at a jungle gym (even the false grip can be practiced on a bar!). Be safe, but get creative!

GO SLOW AND BE PATIENT! I know people who starting doing violent kipping muscle-ups before their body, joints, muscles, ligaments, and tendons were ready… and they injured themselves pretty seriously.

I even struggled with elbow tendonitis for a bit thanks to pushing myself too hard too soon on the rings. So slow down, build up your strength in each exercise slowwwwwly, and…

Have fun with them. Remember, our goal is to find a workout that is not only something we don’t dread, but something we can look forward to! Working out without realizing it is a sure way to commit for the long term.

Join Nerd Fitness Rings and Handstands

In case you are somebody who’s ready to put all of this together in a fun package, check out our Nerd Fitness Rings course, which walks you through absolute beginner basics right up to nailing you first strict muscle up!

Join the Nerd Fitness Rings Course Today!

Ever swing around on the monkey bars and on the playground as a kid? Same concept here! We’re designed for this stuff!

Have fun with them! Hang and tuck and twist and pull and flip over and have some freaking fun.

I’d love to hear from you:

  • What sort of questions do you have about getting started with rings?
  • What is the biggest thing holding you back from giving them a chance?
  • Have you already trained with them?

-Steve

PS: You should totally check out the Gymnastic Rings course we put together – it’s built with a videogame-like skill tree progression so you always know exactly what you need to do to progress to the next skill!!

Get The Rebel Starter Kit

Enter your email and we’ll send it right over.

  • The 15 mistakes you don’t want to make.
  • The most effective diet and why it works.
  • Complete your first workout today, no gym required.
  • These are the tools you need to start your quest.
Woman
Man
  • Jeska Riddell

    What held me back was I had no idea where I’d put them in my house.
    I’m going to purchase the rings you recommended and take a long hard look around my house. Open rafters in the garage or our patio shade structure should do. I’ll make it work!

  • Man I wish I could lift some weights, but my physios (http://bramptonphysio.ca/) would probably kill me:). I enjoy your blog anyway:)

  • Stefan.T

    Haha… If I was stranded on a deserted island and could only bring one thing… it would be a Super Nintendo. Made me laugh 🙂

    One of the most underrated equipment, rings (or the alternative TRX). Great to get in a quick but effective workout while you have limited time or are on the road. A great way to get the most out of ring training is performing everything in a circuit fashion. Get your heart rate going for sure

  • OCRassassin

    Man, I got going with the rings and was doing alright but now those lazy suckers have just been sitting around for a couple months. Guess this is my cue to jump back on track.

  • Giancarlo Fusco

    I got lucky when a friend of mine bought rings for his martial arts school… this month, I’m working on my goal of a solid L-sit for 30 seconds. I love how the rings challenge my strength and stability like nothing else. Some of the most fun training I do, and it looks seriously bad-ass!

  • Runner Five Niner

    Public Service Announcement regarding traveling with rings:

    I just went on a trip and took my rings with me in my carry-on. TSA pulled me aside for special screening, swabbed the rings for residue and interrogated me with “what are those, why are you traveling with them, you a gymnast”. I kid you not.

  • Obitim

    Hi Steve,

    These look like a lot of fun!

    I’ve got a set of rings which I have been using for chin ups and pull ups but moved off them as I thought I should work up to being able to do 10 in a row of a static bar, however, I may have to get them back out!

    Any chance of a sample workout and progressions for us newbies to the Rings?

  • Jimmy Jam

    I was wondering if there is a huge difference in rings vs Jungle Gym XT? I have the JGXT and I know that the official answer will be to use what you have, but I am wondering in the long term someone would need to go to rings rather than the other systems. When I look at the false grip, I could see where the shape difference could hinder you with the flat bar types, rather than rings. Will you maybe acquire a different level of grip strength because of the different shape?

  • Kristine Dunham

    Rings sound and look like A LOT of fun, I think this is something I can get behind. My problem is that I don’t know where to put them in my house, I worry about my weight hanging off a door frame or beam and it not being able to hold my weight.

  • Katie Ann Holmes

    Biggest thing holding me back is my lack of upper body strength. But after watching your videos, I can see that there is a starting place for beginners that will allow me to work my way to a muscle-up. Looking forward to it! Thanks, Steve!!

  • Corinne Dasher

    Tbh, I’d like to try these, but my gym doesn’t have a spot for them (we don’t have pullup bars exactly, just handles jutting off of other equipment), and I’m terrified that a pullup bar in my doorway will break the doorway. Which is why I don’t have one of those in the first place. There’s no park nearby, no big trees… =_= It’s a sad state of affairs.

  • Corinne Dasher

    This is my worry exactly!

  • Barb

    What an amazing resource! I’m really encouraged by your progress, Steve…if you can go from ring novice to Captain America, I can definitely at least give it a try! Thanks!

  • Jim Bathurst

    I’ve hung my rings many, many places over the years. Just make sure it’s safe (no thin tree branches) and that the straps won’t prematurely wear down! (I had to duct tape towels on some rafters one time to prevent that.)

  • Jim Bathurst

    I’ve been stopped for having a lacrosse ball. Agents didn’t know what lacrosse was, or how you could roll out with one of the balls!

  • Jim Bathurst

    Jimmy – I haven’t used the Jungle Gym XT myself, but some of the ring exercises might prove a little more challenging (not in a good way) if you’re not using a set of rings.

    Interesting history note: WAY back in the day gymnasts were able to compete with either triangular or circular rings. Eventually they all voted to use circular rings. There’s a reason the design has remained the same!

  • Jim Bathurst

    Necessity will be the mother of invention on this one. I’ve lived in multiple places and had to solve that problem differently each time. Strong rafters are always good (lay down some towels though), a really thick tree branch can work (also watch for strap wear and tear). You can see in the Instagram video above my current home set-up of a set of rings hanging off a doorway pull-up bar.

    The leverage of the doorway pull-up bar means that the bar would have to pretty much rip through your wall in order to fall. I’ve seen some people hang up a reinforcing 2×4 in the doorframe if they are really worried.

    My friend just started hanging her bar and rings in her apartment laundry room, because that’s the only place! She can also put up and take down the set-up easily.

    And, of course, there’s the option of taking a nice walk to a park and hanging them up too. Or just to your local gym! They’re light and easy to travel with.

    Anyway, hope I gave you plenty of ideas to help!

  • Jim Bathurst

    Katie – there are still PLENTY of exercises to be done for all levels! And things can be adjusted so easily! I put up another Instagram video – https://www.instagram.com/p/BLQxzv4DPS6/?taken-by=beastskills – showing three wildly different levels of the same exercise. Something for everyone!

  • Jim Bathurst

    Corinne – if the handles are meant for chin-ups/pull-ups, then they’ll support a pair of rings. You will just have to make sure things are secured if you lean forward/backward on them. Good luck!

  • They’re calling your name!

  • 30 second L-sit is NO JOKE!

  • Hahahahah i get this a lot too. “Are you some kind of gymnast?” “Uhhh, kinda? I try anyway!”

  • Marissa

    I love that you said “Don’t worry boo, I got you covered”

    I literally spat out my drink. Love it.

  • Jim Bathurst

    Next step – L-sit with rollerblades. (Not kidding)

  • Garrett

    I know one of the things that slows me down on the rings or bars in general is the stress it puts on my shoulder. I do push-presses and other shoulder exercises at the gym and I am also doing some mobility work from MWOD. Do you have any other suggestions to getting my shoulder strong enough for some serious fun on the rings or monkey bars?

  • Giancarlo Fusco

    I worked for the TSA for a few years… many of them have difficulty thinking “outside the box”.

  • Giancarlo Fusco

    Tell me about it!

  • Giancarlo Fusco

    Jeez!!

  • Sam1234

    Oh that’s such a good idea! The laundry room. I was thinking that the only place I’d be able to hang rings would be on a tree (not much space in a 400sqft apt) and winter is coming – bulking clothing and fluid movements do not go well together.

  • Sam1234

    Katie – I felt the same way! I’ve only gotten so far as being able to do some negatives on a pull up bar. But now I’m pretty convinced I have a shot at a muscle-up – I didn’t realize how to build up to one.

  • Sam1234

    So, basically anything you can do on TRX you can do on rings? Also, I’d love to see some lower body exercises with rings – does that exist?

  • Pingback: A Beginner’s Guide to Handstands | Nerd Fitness()

  • Jim Bathurst

    Some support holds on the TRX would prove difficult/annoying with a single anchor (imagine the straps smacking you in the head).
    For the lower body, assisted one legged squats with your rings are an excellent exercise!

  • Jim Bathurst

    The hangs, hanging scapular retractions, and support holds are all meant to build up shoulder strength – and they can all be easily assisted with your feet!

  • Jim Bathurst

    We’ve got a playground workout here, if you can’t wait – https://www.nerdfitness.com/blog/2012/04/12/playground-workout/

    But we’ve got something awesome coming up that’ll help you!

  • Obitim

    Cheers Jim, Looking forward to it! Loved the vids about pull ups and squats too!

  • Bethany Lauridsen

    “Remember, our goal is to find a workout that is not only something we don’t dread, but something we can look forward to! Working out without realizing it is a sure way to commit for the long term.”
    Very wise words, Master Jedi.

  • Anthony M

    I purchased Rings about 5 years ago when I was 45. I love the workout! I tried the muscle up with no success, but I wasn’t using the false grip. I can’t wait to try this weekend.

  • Noah Yetter

    If you don’t need the 6-foot length, an alternative to the Rogue competition straps is the Sterling Chain Reactor http://www.sterlingrope.com/c/climbing_webbing-and-slings_chain-reactor These are made for climbing and are VERY strong. Take the long loop and girth-hitch it to the ring. They can often be acquired on sale for ~$20.

  • Jessica Marshall

    Would it be a very bad idea to put the rings on my across the doorway chin up bar? The main thing stopping me from using rings is a lack of places to hang them.

  • Robb Packer Piledriverliontame

    great article, thank you!

  • Rahul Yaji

    When I do staright bar dips, or ring dips, my rib bone (the bone which separates left chest from the right) hurts. However if I do some dips on parallel bar it won’t hurt. What can the problem be?

  • scott

    This is a really good introduction to the rings(good form on the front support!). The rings are really, really, really hard and it stresses the basics (which is where you’ll be for a very long time). I’ve never seen any exercise that builds tone like the rings do. For me they add a lot of mass too when I’m training.

    When I started, I thought that I’d need 3 months or so to get to a planche. Not really. Much longer than that (I was close after three years, although I was still probably 25 pounds heavier than a competitive gymnast at my height). The little big moves (like a cross or planche) take a lot of preparation of the body. It’s measured in years.

    A few points to remember:
    Rings are hard, even very low level skills take a lot of strength
    Male gymnasts have very low body fat (meaning it’s harder if you’re an average adult)
    Male gymnasts spend 1-3 years building strength on horse and parallel bars first
    I point out male here because the training times for females are even longer
    Females have much higher incidence of Costochondritis without ring work, so be careful!
    Rings are hard on the muscles and the connective tissue
    Work out once every three days, 1-2 weeks off completely every 1-3 months
    1-2 weeks off if you feel any soreness between your muscles or at your joints
    You’re not just training nerves and muscle, but connective tissue as well (it heals slow)

    I did the rings steadily for about three years, had a wide variety of pulls and strains that I worked through with no major issues. I did get a horrendous case of costochondritis, it sneaks up on you and since it’s a cartilage problem takes a long time to go away. Mine took three years to fully subside. Learn what costo is and be on the lookout, especially if you’re female.

    When in doubt about any injury, take a week off. It never hurts you to take a week off. Small injuries heal quickly, serious ones may not heal at all. Remember that doing the training you’re trying to create very very small injuries ; be aware they will happen and don’t be dumb when they do. Let your body catch up.

    Muscle heals incredibly quickly, tendon and connective heals slowly, cartilage hardly heals at all. It’s all about the level of bloodflow to the tissue. For this reason you need to take the weeks off every few months, to make sure the healing of your tendons and connective tissue (which are very tough and can take a beating, but do have a breaking point) is always keeping up with your training. The muscles are fine, it’s nearly impossible to create a serious muscle issue injury since they heal so fast; you almost always see injury to the connective tissue first. The connective tissue is what you need to watch out for.

    And for cartilage, if you don’t live in fear of a cartilage injury then you aren’t aware of what they’re like. Be very cautious (polly-anne-ish even) about your cartilage. Don’t mess around with cartilage, it hardly heals at all, and that little bit takes an incredibly long time. And it can cause pain worse that you’d imagine.