Gymnastic rings are without a doubt one of the most challenging pieces of equipment available in the gym or at home. Not only are they difficult, they can be hard to use to write good sessions for beginners, due to the fact that they typically offer intermediate or advanced exercises. This article hopes to provide beginners with some exercises they can use to get started with gymnastic rings to build a basic foundation of upper body strength.
No spam – just thoughtful training advice
Rings are one of the best pieces of equipment for improving upper body strength and stability. They also manage to do all this without creating large hypertrophic agains (increases in muscle mass) but more toned physiques which some may be striving for compared to a bulky bodybuilder look. Obviously rings can induce hypertrophy, but I do not remember the last time I saw a bodybuilder using rings in their training.
We often see people doing exercises with rings shaking ever so slightly, this is due to the increased instability that is created from the rings. This is what makes rings much more challenging than traditional bodyweight exercises but also what makes them extremely challenging for beginners.
Complete 4 rounds
Rings are often seen as a very cool or sexy way to exercise, especially in the minimalist training community, but most beginner exercises will not seem either cool or sexy. This is just a pill you will have to swallow, you will need to own the basics before you can get to the exercises you are striving to do.
Doing resistance training with a mixture of rings, kettlebells and bodyweight is a much better idea than just putting an emphasis on rings, especially if you are a beginner. The exercises provided in this list are excellent for beginners, but not enough to create a comprehensive strength and conditioning programme, hence why incorporating other forms of equipment will be beneficial.
Strength training, lifting heavy things, has a huge impact on physiology that high repetition calisthenics just doesn’t. I would always suggest doing both in conjunction with each other. Lift heavy things off the floor, it’s good for you.
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.