Hardest Gymnastics Rings Move to Humble Any Tough Bloke

The hardest gymnastics rings move, widely considered the Victorian Hold, demands extreme upper body strength, shoulder stability, and core control. This move, alongside others like the Maltese Cross and Azarian, challenges even elite athletes by pushing the limits of human strength, flexibility, and balance. The Victorian Hold requires near-perfect alignment and unwavering focus, with any misstep risking injury. While training tools like “The Ring Thing” can help build strength, mastery of these moves requires dedication, genetic resilience, and years of unassisted training. For those who dare to attempt it, the Victorian Hold stands as the ultimate test of grit and gymnastic skill.

But there’s more to it than that:

1. The pinnacle of gymnastics rings mastery
2. Breaking down the hardest moves
3. Why the Victorian hold reigns supreme
4. Technical breakdown of the Victorian hold & other top moves
5. Training tools & pitfalls for elite rings moves
6. Creating an elite rings routine
7. Gymnastics vs. calisthenics
8. The legacy & evolution of elite rings moves
9. FAQs
10. Mastering the hardest move on gymnastics rings

The pinnacle of gymnastics rings mastery

Training on gymnastics rings isn’t just another workout—it’s a test of grit and strength that’ll humble even the toughest blokes. From your shoulders to your core, right down to your grip, these moves challenge every muscle to the max. It’s not just about raw strength; it’s about control, balance, and the mental toughness to hang on through the burn. Each move on the rings makes you feel stronger, but there’s a short list that sits at the top—moves so demanding, they’re almost legendary.

In this blog, we’re here to crack open what many believe to be the hardest gymnastics rings move: the Victorian Hold. We’ll dig into what makes this move nearly impossible to master, and break down why it’s in a league of its own. Along the way, we’ll explore other elite-level moves that give the Victorian a run for its money and uncover the mental and physical dedication needed to even come close to nailing them.

Ready to dive in and find out what it takes to tackle the hardest moves on the rings? Let’s go.

Breaking down the hardest moves

Only a handful of gymnastics rings moves push human strength, flexibility, and balance to the very edge. Rare even among elite athletes, these moves are more than physical tests; they require intense mental focus, total body control, and years—if not decades—of dedicated training. Let’s get into the hardest rings move of them all, the Victorian Hold, and check out the top contenders that rival it.

Victorian hold (the final answer)

Why it’s hard

The Victorian hold sits at the pinnacle of gymnastics rings difficulty. With a top D-score, it’s the ultimate test of strength, requiring gymnasts to hold their body perfectly horizontal to the ground, arms extended straight along the rings. It’s all about raw shoulder and core stability, with every muscle fiber in those areas working overtime to keep form.

Key challenges

To hold the Victorian, you need extreme upper body endurance. Even a minor misalignment isn’t just a setback—it can mean injury. The Victorian is an all-or-nothing move, and that’s why it’s widely regarded as the hardest of them all.

Quick fact: The Victorian Hold is one of the few moves where failure to hold perfect form isn’t just obvious—it’s physically unforgiving.

Supporting challengers

The Victorian hold may take the crown, but these moves come close. Each one pushes athletes to their limits in strength, balance, and control.

Maltese cross

The Maltese is an elite-level hold that looks similar to the Victorian, but with the gymnast’s palms facing down. This small shift in hand position cranks up the difficulty, demanding immense upper body and core strength to maintain the horizontal hold. It’s a serious display of balance and power.

In a nutshell: The Maltese Cross challenges your core and arms like few other moves, with every muscle locked in to keep control.

Azarian cross & Azarian maltese

Azarian transitions add a layer of complexity by combining movement with static holds. Moving between positions with precision, like from a cross to a Maltese, means keeping control even as the rings shift. These moves require a precise mix of timing, strength, and technique.

Pro tip: Mastering the Azarian is all about rhythm and timing. You’re not just holding a pose; you’re moving with rock-solid control.

Carmona & Onizuka press

These hybrid moves are inspired by calisthenics and bodyweight training, mixing elements from gymnastics with street workout. The Carmona and Onizuka Press demand serious shoulder and tricep power, making them among the toughest non-static holds on the rings. While they’re intense, they don’t quite match the endurance and control needed for the Victorian.

Did you know? These moves are more recent in the gymnastics world, influenced by calisthenics athletes pushing the limits of bodyweight training.

One-arm inverted cross (hypothetical)

This theoretical move is at the very edge of what might be humanly possible. A one-arm inverted cross would require intense shoulder stability and grip strength, as well as a brutal level of control to hold position with one arm. While it’s never been achieved, the one-arm inverted cross represents a vision of the next frontier in ring training.

Fun fact: Though not yet accomplished, a one-arm inverted cross would redefine strength standards in gymnastics. It’s one of those “almost impossible” challenges that only the strongest athletes dream of attempting.

Why the Victorian hold reigns supreme

Mastering the Victorian hold isn’t just about logging hours at the gym. This move demands a rare blend of genetic gifts and biomechanical strength that few can muster. The reality? For most people, the Victorian hold is just out of reach, thanks to unique physical barriers that require more than dedication alone. Here’s a closer look at why this hold leaves most athletes humbled.

Built-in boundaries & physical limits

The Victorian hold’s difficulty lies in physical factors that go beyond sheer strength. Your body composition, genetic predispositions, and resilience all play crucial roles in determining your success with this move

Gymnasts often have shorter limbs and a lower center of gravity, which aids stability in horizontal holds like the Victorian.

Have a taller or more “lanky” build? That’s going to work against you.

Genetics influence how our muscles and tendons respond to training. Some people’s connective tissues simply can’t handle the strain of moves like the Victorian without risking injury, no matter how strong they get.

The Victorian hold places extreme, sustained tension on the shoulders, biceps, and core. Not everyone has the joint and tendon durability to withstand the demands of this position without damage over time.

Biomechanical demands | Tendon strength, flexibility, proportions

What makes the Victorian hold especially daunting are its biomechanical demands. It’s not just muscles working in overdrive; it’s every connective tissue from shoulder to fingertip, forced into a delicate balance of strength, flexibility, and alignment.

• Tendon strength: Unlike muscles, tendons take years to adapt and strengthen to support extreme loads. The Victorian requires tendons to withstand high tension without shifting or yielding—a factor that requires years of consistent, tendon-targeted training.
• Joint flexibility: Locked-in flexibility, especially in the shoulder joint, plays a key role here. Many who try this move end up with shoulder injuries because they lack the mobility required to hold this position at full extension.
• Body proportions: Proportion plays a sneaky role in how manageable (or impossible) this move feels. Shorter arms and a compact torso tend to distribute the load more evenly, making it slightly more achievable, while long-limbed athletes face greater leverage forces that increase difficulty.

Why it’s nearly impossible

Key physical barriers of the Victorian hold:

• Intense tendon strength and resilience—far beyond typical strength training adaptations
• Extreme shoulder and joint flexibility to handle stress without strain or injury
• Proportion and build favoring compact, low-leverage body types

Technical breakdown of the Victorian hold & other top moves

To appreciate the difficulty of the Victorian hold and its close contenders, let’s break down the strength demands, stability needs, and common missteps for each move. The Victorian hold, in particular, demands a level of control and strength that goes beyond traditional training. Here’s a closer look at what it takes to master these elite-level moves and the risks that come with each.

Victorian hold

The Victorian hold is one of the most challenging static holds in gymnastics, requiring full body tension and a nearly perfect alignment to maintain the position.

In a nutshell: The Victorian hold is the ultimate static strength move, requiring balance, strength, and flawless form to avoid injury.

Strength demands

Shoulders, chest, biceps, core, and forearms need to engage simultaneously. Without total upper body strength, holding the horizontal line becomes impossible.

Stability needs

Extreme core and shoulder stability are essential. Even slight misalignment can result in a breakdown of the position.

Common missteps

Over-reliance on chest strength, failing to maintain shoulder engagement, and letting hips drop. These mistakes lead to instability and injury risk.

⚠️ Injury alert: The Victorian hold places high stress on shoulder joints and tendons. Inadequate training or poor form can lead to rotator cuff and bicep tendon injuries.

Maltese cross

The Maltese cross is another elite hold, but with the added challenge of palms facing downward, increasing the strain on the shoulders and chest.

In a nutshell: A pure test of upper body power and control, the Maltese cross combines static strength and fine-tuned body alignment.

Strength demands

Shoulders, chest, and triceps must be exceptionally strong to support the horizontal position.

Stability needs

Significant core stability, with precise control to keep the palms down and shoulders engaged.

Common missteps

Relying too much on the chest, letting elbows bend, and not aligning the shoulders with the rest of the body.

⚠️ Injury alert: Risk of shoulder and elbow strain from overcompensation or improper alignment, especially with untrained shoulders.

Azarian cross & Azarian Maltese

The Azarian moves add complexity by transitioning between holds, often starting in a cross position and moving into a Maltese or vice versa. These transitions are demanding on the core and shoulders, requiring not only strength but precise control.

In a nutshell: The Azarian moves blend power with dynamic control, challenging athletes to stabilize through complex transitions.

Strength demands

Requires full-body tension and upper body strength to stabilize through transitions.

Stability needs

Core and shoulder stability are paramount to maintain control during transitions, especially in the cross position.

Common missteps

Inadequate core engagement, rushing through transitions, and letting shoulders or elbows drop during movement.

⚠️ Injury alert: The Azarian moves can strain the shoulder and rotator cuff due to the added movement while under tension, making proper alignment crucial to avoid injury.

Carmona & Onizuka press

These hybrid moves combine elements of gymnastics and calisthenics, adding unique strength demands due to the dynamic nature of the movement.

In a nutshell: Dynamic and explosive, the Carmona and Onizuka press require intense focus and power for proper execution.

Strength demands

Primarily shoulders, triceps, and core, with emphasis on explosive power to press from the initial position.

Stability needs

High core stability and shoulder engagement are essential to maintain alignment and prevent form collapse.

Common missteps

Losing shoulder engagement, rushing the movement, and underestimating the need for core control.

⚠️ Injury alert: These moves put significant stress on the shoulders and elbows. Misalignment or a sudden shift in balance can lead to strain or injury.

One-arm inverted cross (hypothetical)

While still hypothetical, the one-arm inverted cross represents an extreme potential future for ring training. Achieving this move would require inhuman levels of strength, especially in the shoulders and core.

In a nutshell: The one-arm inverted cross is a theoretical move, representing the absolute limit of physical strength and stability on the rings.

Strength demands

Requires shoulder, bicep, and core strength at levels far beyond standard training.

Stability needs

Exceptional stability in a single shoulder, along with intense core engagement to keep the body aligned.

Common missteps

Over-reliance on strength without enough stability, poor shoulder control, and lack of balance.

⚠️ Injury alert: Attempting this move would involve extreme risk, with possible injuries to the rotator cuff, elbow, and core muscles.

Training tools & pitfalls for elite rings moves

Training tools can make even the toughest rings moves seem within reach, building your strength and boosting your confidence on the way up. But when it comes to truly mastering a move like the Victorian hold, no tool can replace the grit of unassisted training.

Let’s break down what training aids can—and can’t—do to help you reach elite-level rings mastery.

Assisted training tools

The Ring Thing

The Ring Thing is a classic tool in the rings training world. Using a set of elastic bands, this training aid counterbalances your weight, letting you focus on form without feeling the full brunt of gravity. Perfect for building a solid foundation, this tool allows you to work on moves like the Victorian, Maltese, and Azarian with reduced strain. And while it’s a lifesaver for getting transitions down, remember: it’s a starting point, not a substitute.

Resistance bands and adjustable straps

Resistance bands and adjustable straps provide a similar assist, reducing the weight on your body as you train. These can help you develop the muscle memory and stability needed for elite holds. As you work your way through, you can adjust the band’s tension, giving yourself the edge to practice control without the full load.

Limitations of assisted training

Reality check 👀 Unassisted strength is what you should be aiming for

Here’s the cold, hard truth—training tools will only take you so far. If you’re aiming to master the Victorian hold, unassisted strength is where the real work lies. While assisted tools build confidence, they can’t replicate the raw shoulder strength, core stability, and unwavering endurance needed to hold the position under your full weight.

A common pitfall is over-reliance on tools however…

Athletes who rely too heavily on training aids may find it tough when it’s time to go solo. Tools can bridge the gap, but true strength comes from the journey of training unassisted.

For those aiming to tackle elite rings moves, finding the right balance between assisted and unassisted training is the goal. Use tools to get a feel for the movements, but remember that real mastery happens only when you can leave the tools behind.

Creating an elite rings routine

Heads up, calisthenics crew

This section is designed for gymnasts aiming for competition-level scoring, so if you’re using a set of portable rings, take it as a taste of what’s possible. Portable gym rings—especially wooden ones you hang from trees or pull-up bars—differ from the still rings set up in a gymnastics gym. With portable rings, you’re limited by attachment height and stability, which means certain routines or moves requiring perfect stillness, like advanced swings or high-level dismounts, can be trickier. But don’t worry—there’s still plenty of challenge and intensity to level up with on your portable rig.

For gymnasts,

Scoring in an elite routine isn’t just about raw strength; it’s about combining moves and transitions that show control, power, and precision. Here’s how to build an elite-level routine around the Victorian hold that maximizes scoring potential.

Sample routine featuring the Victorian hold

This routine is designed to showcase some of the highest-difficulty moves out there, featuring centerpieces like the Victorian hold and Azarian maltese to bring home the points.

1. Back uprise to Maltese

Why is this included?

This opener requires powerful control, immediately setting the tone for a high-difficulty routine.

2. Maltese press to inverted cross

What’s the challenge?

Transitioning to inverted cross from Maltese requires solid shoulder endurance and shows off advanced core stability.

3. Victorian hold

This is the centerpiece.

As the ultimate strength test, the Victorian hold requires perfect alignment and form, making it a scoring powerhouse.

4. Azarian maltese

Let’s add in some transition “magic”.

This complex transition shows your technical precision, shifting from a cross to a Maltese while keeping the rings controlled.

5. Layout double-double dismount

And finally, the finisher.

Cap the routine with a layout double-double dismount, combining height, rotation, and clean landing.

Maximizing points with elite moves

Combining elite moves for maximum points isn’t just about stacking the hardest skills; it’s about the smooth execution that judges are looking for.

• Hold consistency: Moves like the Victorian hold and Azarian maltese demand absolute stillness. Maintaining steady holds without wobble racks up valuable stability points.
• Transition flow: Smooth, controlled transitions like Maltese to inverted cross or Azarian to Maltese show both technical skill and control, avoiding costly execution deductions.
• Dismount impact: Wrapping up with a challenging dismount, like the layout double-double, not only brings a scoring bump but also leaves a strong final impression.

Scoring breakdown: Combining for high points

Each element in this routine is picked for its point-building potential. The Victorian hold’s high D-score, combined with transitions like the Azarian, lets you stack smaller point gains with major moves, building a balanced routine that excels in both difficulty and execution.

Gymnastics vs. calisthenics

Different disciplines, same challenge

Training with gymnastic rings has its own style, whether you’re chasing elite gymnastics form or pushing calisthenics strength. If you’re aiming to control the rings with rock-solid precision or ramp up to flashier strength holds, both disciplines respect the rings’ demands. Each has its top moves and unique training style, but when it comes to tests of control and power, both disciplines nod to the Victorian hold as one of the toughest moves out there. Here’s how they stack up.

Form vs. flash & the key differences

Gymnastics and calisthenics have different goals. Gymnasts target technical perfection and scoring precision, while calisthenics athletes focus on strength moves that demand real control and often serve to impress. Here’s a breakdown to show how the two approaches tackle rings training.

Iconic moves in each discipline

Certain moves stand out in both fields, pushing athletes to their peak. From the controlled elegance of gymnastics holds to the powerhouse moves in calisthenics, these are some of the best.

Gymnastics moves

• Victorian hold
  Why it’s iconic: The Victorian hold sets the bar for static holds, combining strength and control that few can match. It’s revered for its difficulty and its demanding strength, especially in a controlled gymnastics setting.
• Maltese cross
  Total body control: This move brings gymnasts horizontal, holding the body parallel to the ground with arms locked at their sides. The Maltese Cross is all about core stability, shoulder endurance, and balance.
• Azarian transition
  Precision on the move: The Azarian adds technical flair, transitioning from a cross to another hold with seamless control. This move highlights a gymnast’s ability to keep the rings still and transitions smooth.

Calisthenics moves

• Planche
  The must-have hold: A favorite in calisthenics, the planche demands strength from wrists to core. Its horizontal body position is a go-to for calisthenics athletes looking to showcase balance and control.
• One-arm handstand
  Balance in focus: Seen as a top skill, the one-arm handstand requires a strong base and laser-like balance, bringing in a unique kind of strength found in calisthenics.
• Muscle-up
  Power & transition: The muscle-up isn’t just a pull-up; it’s a full pull and push combo, moving from below the rings to a support hold above. It’s a staple move in calisthenics with a powerful flow.

Pro tip - Blend your training for the best of both worlds

If you’re game, mix elements of both gymnastics and calisthenics. Gymnasts benefit from the strength and endurance emphasis of calisthenics, while calisthenics athletes can pick up precision techniques from gymnastics. Aim to integrate core holds from both disciplines to build a truly balanced, bombproof workout routine.

Why the Victorian hold is the ultimate test

Both fields agree: the Victorian hold is the gold standard. Its high-difficulty score in gymnastics and the strength required for balance make it a move that earns respect across both camps. Whether you’re training in a gymnastics gym or outdoors with portable rings, this hold is one of the ultimate tests of strength, control, and ring mastery.

The legacy & evolution of elite rings moves

Elite gymnastic rings moves aren’t just skills; they’re milestones. These moves represent the height of human strength, discipline, and control, setting benchmarks in the gymnastics and calisthenics world that demand both respect and endurance. As athletes continue to push these limits, they carry on a legacy of resilience and skill, and inspire innovation in what’s possible on the rings. Here’s a look at the legacy behind some of the most respected moves on the rings—and a glimpse at where they’re headed.

Why these moves matter

The Victorian Hold, Maltese Cross, and Azarian transitions aren’t just moves—they’re symbols of elite training that few can master. Here’s a quick dive into the legacy behind each of these iconic moves.

Legacy spotlight: Victorian hold

The Victorian Hold is known as the pinnacle of strength holds in gymnastics. First attempted by top-level athletes who were willing to push the boundaries of shoulder and core stability, this move is now widely recognized as one of the hardest. The Victorian’s place in gymnastics is unmatched, representing a mix of sheer power and unbreakable control that sets it apart. Even today, landing this move in competition is a mark of elite status.

Legacy spotlight: Maltese cross

The Maltese Cross holds its place as a symbol of strength and balance in gymnastics, demanding horizontal alignment that few can maintain. This move’s unique challenge lies in its palms-down position, which calls on extreme shoulder and core engagement. Known for its elegance, the Maltese Cross is celebrated as a staple of form and control, earning respect across both gymnastics and calisthenics circles for decades.

Legacy spotlight: Azarian transition

Named after the legendary gymnast Eduard Azarian, the Azarian transition brings together power and precision in one seamless move. Gymnasts transition between positions without a flicker of imbalance, showing off technical skill that’s as impressive as it is difficult. The Azarian’s status is built on its fluidity, showcasing not just strength but the ability to control and move through holds with precision.

The future of rings

As athletes continue to explore the limits of what’s possible on the rings, we’re seeing moves that would have once seemed impossible. With new combinations, innovative holds, and evolving training techniques, elite rings moves are constantly advancing. Who knows what will come next? As the future of rings training unfolds, athletes and enthusiasts alike continue to raise the bar, proving that the journey to master the rings is as thrilling as the end goal itself.

FAQs

How long does it take to master the Victorian Hold?

Mastering the Victorian Hold is a long-term goal, even for seasoned athletes. For most, we’re talking years of consistent, targeted training, focusing on shoulder and core stability. Expect at least 3–5 years of dedicated practice before nailing it—this move doesn’t come easy.

What muscles are most important for rings training?

Rings training is a full-body test, but it places huge emphasis on:

• Shoulders – They stabilize almost every move.
• Core – Provides essential balance and control.
• Chest & triceps – Crucial for presses and holds.
• Back & biceps – Support your pulling strength.

Rings training builds total-body strength, but these muscles are your MVPs.

Are assisted tools like “The Ring Thing” effective for beginners?

Absolutely. Assisted tools like "The Ring Thing" are great for building foundational strength and learning the mechanics of tougher moves. They’re a solid addition for anyone starting out, but remember, they’re a stepping stone. The goal is to work toward unassisted moves over time.

Can beginners attempt advanced moves on rings?

It’s tempting, but advanced moves should come later. Beginners will benefit most from basic holds, supports, and stability exercises that build control and prevent injury. Start simple, then level up as your strength and control improve. There’s no rush—the basics will set you up for long-term gains.

What’s the main difference between gymnastics rings and calisthenics rings?

While they look similar, gymnastics rings are generally used in a controlled environment with a high, stable attachment (like those found in gymnastics gyms). Calisthenics rings are more portable, often used outdoors or on lower setups. You can perform a wide range of skills on both, but some advanced gymnastics moves need the stability and height that only a traditional gym setup offers.

Mastering the hardest move on gymnastics rings

Taking on moves like the Victorian Hold? Hats off, mate—that’s no easy path. These aren’t just tests of muscle; they’re all about discipline, resilience, and grit. Every attempt at these holds will humble you, guaranteed. But with each rep, you’re building something bigger: mental toughness, patience, and focus. That alone is worth celebrating.

🌱 Progress, not perfection

Most of us won’t nail these top-tier holds without years of effort, and that’s perfectly alright. Wherever you’re at, every small win counts:

• Support holds locked in? Brilliant, you’re setting the base.
• Back lever progress? Solid step forward, mate.
• Starting out on the basics? Keep at it—these moves pay off over time.

Even without hitting the hardest moves, training for them builds real strength and mental endurance. There’s no rush, no shortcuts; just steady, rock-solid gains that’ll impact your whole approach to fitness.

🔥 Motivational video to get you fired up & keep going!

Before the video, remember that discipline is what will keep you showing up. But if you combine discipline and motivation…

1. You get the consistency from being disciplined
2. And using motivation to help you push hard

Which means you’ll not only achieve your goal faster, but inspire others to join you. (And maybe even help you out too!)

Here’s the video that always gets me fired up 👇

👥 Share your journey & tips below

What’s the toughest move you’ve tackled so far?

Got a go-to tip that brought you closer to an elusive hold?

Feel free to:

1. Drop a comment below giving any feedback on this blog, sharing ideas, or showing others what’s possible
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3. And link this blog to your calisthenics comrades so they get on this challenge too!

You can all fire each other up to go out and get closer to the hardest gymnastics rings move faster!

Looking forward to seeing your success 🥂