Rings exercises
Execution:
Step 1: Adjust the height of the rings so that your feet will not touch the ground between repetitions.
Step 2: Mount the rings and assume the support position. You should be above the rings, arms straight, supporting your body weight.
Step 3: Lower your body down by bending at the elbows and keeping shoulders close to your sides. Keep the movement steady and controlled. If possible, continue down until your shoulders almost touch your hands for a full range of motion.
Step 4: Press your body back to the original starting position.
Notes: The leg position can be bent, crossed or straight during the exercise.
To ensure the triceps are targeted ensure your body is straight up and down. Leaning over will bring the chest muscles into the exercise.
2. Rings - pull-ups supination / pronation
While both exercises are in a vertical plane and they target the back and arms, the movement mechanics are slightly distinct: we have some differences of movement notably at the level of the articulation of the shoulders.
- In pronation: you use a shoulder adduction and an elbow flexion. Elbows go down and pass on the sides to let your body rise.
- In supination: You use shoulder extension and elbow flexion. Your elbows descend and go back and forth to better shoot your body.
Execution:
Steps 1: Grab onto a set of rings and perform a pull-up. Start from hang with tight straight body.
Step 2: Pull as high as possible, with no angle in the hip. As you pull, allow your wrists to orient in whatever way feels most comfortable and natural.
Step 3: Turn rings forward at the top of rep and lower yourself slowly down, returning to a hang for your next rep.
The goal is to keep the ring straps as still as possible throughout each set. (This is more challenging to do the longer the straps are.) Swaying straps are indicative of sloppy pull-ups and could disrupt your rhythm.
3. Rings - hanging knees raise twist
Execution:
Step 1: Starting position: take a grip on the rings; hang with your knees together and your body straight.
Step 2: Initiate the movement by flexing the hips and knees, drawing the legs up. Pull the knees up into one side, going above 90 degrees at the hip. Avoid any swinging, performing the exercise with control.
Step 3: Return to the starting position and then perform the movement to the other side. Continue alternating until the set in complete.
4. Rings - forward roll
This exercise requires a lot of strength, control and coordination.
Execution:
Step 1: Start in the upper support position, then lift your hips while diving. Your hips should be higher than your shoulders when tipping forward.
Step 2: Keep your arms bent, hold a false hold and hold the rings close to your chest to allow your head to roll under the rings.
Step 3: When your hips start to fall, fight to keep your feet up. Return to the support position.
For beginners, make the movement and let you down in the lower position, bring your legs up until they’re parallel to the floor.
5. Rings - archer pulls
Level 1: Perform a pull-up as usual. Then, at the top, press one arm to the side and bring it back. Make another performance and repeat on the other side. It's hardly harder than the normal pull-up and does require some control.
Level 2: Make your pull-up, press your arm up, then lower it with your arm still stretched. Repeat on the other side for the next representative. Focusing on the eccentric phase builds strength while keeping you in control.
Level 3: For the most difficult variations, keep one arm as straight as possible along the way. You will have the help of the right arm, which you can reduce as you move towards the chin with one arm (see pics).
6. Rings - L-sit, Top support, Back lever
Four tightening positions.
7. Rings - Hanging knees raise
Execution:
Step 1: Hang from the rings with your legs straight.
Step 2: Keep your chest up and brace your abs and glutes, then bring your knees up to hip height.
Step 3: Pause and hold for a second, then lower your feet back to the start.
8. Rings - Sit-up
Execution:
Step 1: Adjust the height of the rings so that your feet will not touch the ground between repetitions.
Step 2: Mount the rings and assume the support position. You should be above the rings, arms straight, supporting your body weight.
Step 3: Lower your body down by bending at the elbows and keeping shoulders close to your sides. Keep the movement steady and controlled.
Step 4: If possible, continue down until your shoulders almost touch your hands for a full range of motion.
Step 5: Press your body back to the original starting position.
Notes: Leg position can be bent, crossed or straight during the exercise.
To ensure the triceps are targeted ensure your body is straight up and down. Leaning over will bring the chest muscles into the exercise.