3 Gymnastic Ring Holds Progressions to Achieve MAX CONTROL

Gymnastic ring holds are a core strength builder, focusing on stability, balance and joint health. Start with neutral grips, holding 40-60 seconds, engaging shoulders, core & glutes. Progress to rings turned out for added challenge. Perfect for upper body mastery, improving tendon strength and control.

Let’s dive into how to use gymnastic ring holds to train smarter, stay injury-free and develop serious strength:

• What are gymnastic ring holds?
• How to perform proper gymnastic ring holds
• 3 Beginner gymnastic ring holds progressions
• Example beginner gymnastic ring holds workout
• Weekly push, pull & legs split for gymnastic ring holds
• 4 Pro tips for gymnastic ring holds success
• Why gymnastic ring holds are worth it

What are gymnastic ring holds?

Gymnastic ring holds are isometric static holds where you grip a pair of free-swinging rings to maintain a stable body position.

Sounds simple, but it’s a whole different ball game compared to standard bar or floor work.

The instability of the rings forces your body to recruit stabilizer muscles you didn’t even know existed.

Why you should care

• They strengthen joints and tendons, reducing injury risk.
• They build transferable strength for advanced calisthenics skills like dips and muscle-ups.
• They demand mental focus, improving coordination and control.

How to perform proper gymnastic ring holds

Set up

Adjust the rings to just below shoulder height.

Grip

Use a neutral grip (palms facing each other).

Form checklist

✅ Keep your arms straight, no bending at the elbows.

✅ Depress your shoulders (pull them down and away from your ears).

✅ Engage your core, squeeze your glutes and point your toes.

✅ Avoid swinging—stay rock steady.

Duration goals

🎯 Beginners: 40–60 seconds

🎯 Intermediate: 50–70 seconds

🎯 Advanced: 60–80 seconds

If you hit the top end of the range easily, move to a harder variation or add weight (e.g., a weight vest).

3 Beginner gymnastic ring holds progressions

Ring holds can be intimidating, but you don’t need to go all-in on day one. Start small and build.

1 – Feet-assisted holds

• Keep your feet on the ground to support some of your weight.
• Focus on keeping the rings stable.
• Aim for 40–60 seconds.

2 – Neutral ring holds

• Rings close to your sides.
• Work up to holding for 60 seconds without assistance.

3 – Turnout holds

• Rotate the rings slightly outward.
• Increases demand on your shoulders and chest.

Example beginner gymnastic ring holds workout

Warm-up

5 minutes of dynamic stretches and joint prep.

Dynamic stretches

1. Arm circles
• Perform small, medium and large arm circles forward and backward.
• 10 reps each direction.
2. Scapular wall slides
• Stand against a wall, arms bent at 90°, slide them up and down.
• 10 slow reps.
3. Thoracic spine rotations
• Sit on your knees, place one hand behind your head and rotate your upper back.
• 8-10 reps each side.
4. Wrist flexor & extensor stretch
• Extend arms forward, fingers up, then down, using the other hand for gentle pressure.
• Hold 5-10 seconds per direction, repeat 5 times.
5. Cat-cow stretch
• On all fours, alternate between arching your back and tucking your chin, then lifting your head and tailbone.
• 10 slow, controlled reps.
6. Shoulder dislocates (with a band or stick)
• Hold a band/stick wider than shoulder width, lift it overhead and back behind you.
• 8-12 reps, keeping movement controlled.

Joint preparation

1. Wrist push-ups
• On hands and knees, press palms off the ground while fingers stay planted.
• 10-15 reps.
2. Wrist rolls
• Clasp hands together and make slow circular motions.
• 10 reps in each direction.
3. Finger extensions
• Use a rubber band or your other hand to open and stretch your fingers.
• 10 reps.
4. Elbow lockouts
• Start with arms bent at 90°, straighten fully while engaging triceps.
• 10 reps.
5. Scapular shrugs
• In a push-up plank or dead hang, retract and protract shoulder blades.
• 10 slow, controlled reps.
6. Isometric shoulder holds
• With a resistance band, hold arms out to the side and pull the band apart slightly.
• 3 holds of 15-20 seconds.

Exercise 1 👊 Ring holds

• Hold: 40–60 seconds
• Sets: 3
• Rest: 60 seconds
• Focus: Keep everything tight—core, glutes, and shoulders.

Exercise 2 🚣‍♂️ Ring rows

• Reps: 8–12
• Sets: 3
• Tempo: 4-1-2-0 (4 seconds lowering, 1-second hold, 2 seconds pulling, 0 seconds rest at the top)
• Rest: 60 seconds

Exercise 3 🫸 Incline ring push-ups

• Reps: 8–12
• Sets: 3
• Tempo: 4-1-2-0
• Rest: 60 seconds
• Progression: Lower the rings over time to increase difficulty.

Exercise 4 📏 Ring plank

• Hold: 40–60 seconds
• Sets: 3
• Rest: 60 seconds

Weekly push, pull & legs split for gymnastic ring holds

Adding ring holds into your weekly training? Stick to a push, pull and legs split for recovery and consistency.

Train abs every other day and include them after push, pull, or legs. On Sundays, go all-in with a core-only session.

4 Pro tips for gymnastic ring holds success

1️⃣ Master your tempo

Stick to the 4-1-2-0 tempo for every non-static exercise. Slow reps build strength and protect your joints.

2️⃣ Don’t skip rest

• Beginners: 60 seconds
• Intermediate: 50 seconds
• Advanced: 40 seconds

3️⃣ Progress wisely

If a movement feels easy, scale up by adding weight or moving to harder progressions. Don’t waste time going through the motions.

4️⃣ Train smart

Gymnastic ring holds work your stabilizers hard. Pair them with simpler moves like push-ups or rows to balance your workout.

Why gymnastic ring holds are worth it

Training with gymnastic rings humbles even the strongest lifters. They force you to work in ways traditional weights can’t.

You’ll gain strength, stability, and confidence in every movement. Plus, they’re portable—you can train anywhere: the park, your garage, even under an Australian plane tree (if you’re lucky).

So, grab some rings and start training. It’s not just a workout; it’s a skill that’ll push your limits and show you what you’re really capable of.

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