Ring training FAQ

Here are the most common questions we receive about gymnastic ring training. If your questions aren't answered you can email us at admin@fitstream.com.

Contents: Ring Training FAQ

• What is ring training for fitness?
• Where should I start?
• What do I need to start ring training?
• How do I setup the rings?
• What ring training exercises are available? / How many exercises can be done on gymnastic rings?
• What muscles are worked when ring training?
• Why is ring training so effective?
• What are the benefits of ring training?
• Where can I buy gymnastics rings for fitness?
• How are rings any different to a pull-up bar?
• How difficult is it to perform a muscle-up or Iron Cross?
• Is ring training safe?

What is ring training for fitness?

In a nutshell, ring training is a form of bodyweight exercise with gymnastics rings (designed specially for fitness and home use) with the intention of keeping in shape, building strength and developing your physique.

 Where should I start?

Firstly, get yourself a set of rings and find somewhere to hang them. Read our article - Ring training guide for pointers and general information about training with fitness rings.

For complete beginners we recommend starting with the ring support position which will build the initial stabiliser muscles needed for supporting your bodyweight above the rings. Once you can easily hold this exercise for around 60 seconds you can move on to more of the basic movements such as ring pull-ups, push-ups, dips and ring rows. Remember that because the rings are height adjustable there are many variations for each exercise that give you finite control over the exercise intensity.

When you are ready to move on from the basic exercises there are plenty more to keep you busy such as muscle-ups, levers, and the L-sit to name but a few. Take a look at our ring training exercise directory for further information.

 What do I need to start ring training?

All you need are a set of rings and somewhere to hang them. Professional gymnastics rings are expensive and designed for swinging manoeuvres and dismounts but there are many rings designed specifically for fitness now available. These rings are typically inexpensive, lightweight, and portable and are made up of two rings (plastic or metal), lengths of webbing/straps, and buckles so that the rings can be height adjusted in seconds for the various exercises.

Visit our Fitstream store for a list of available gymnastic rings to buy online, with pictures, user reviews, and buying information.

 How do I setup the rings?

You simply thread the straps around your anchor point (this can be over rafters, through an eye-bolt, pull-up bar, tree or any stable structure that can safely support your bodyweight). The straps pass through the rings and the buckle keeps it all hanging above ground and lets you adjust the height of the rings from the floor.

Click this link to read our full guide to setting up gymnastic rings.

 What ring training exercises are available? / How many exercises can be done on gymnastic rings?

There are hundreds of possible ring training exercises, mainly focusing on the upper body, the rings add the element instability to your staple exercises such as push-ups, flyes, pull-ups and dips but also offer a range of exercises such as the notoriously difficult iron cross or muscle-up. Take a look at our exercise directory for more examples and specific instructions.

 What muscles are worked when ring training?

Ring training hits every muscle in the upper and core body areas. You will see significant developments in the shoulders, and major arm muscles but the rings are particularly effective at targeting the core body. Every ring training exercise will call upon your core to stabilise the body which makes the rings one of the most effective ab training equipment available today.

 Why is ring training so effective?

It's quite simple, ring training requires exceptional strength to perform and therefore promotes exceptional physical development with regular practice and training. The independent mobility of the rings forces you to stabilise them at all times, thereby increasing muscular recruitment throughout the body. This means you will see better results for fewer repetitions and make your workouts more efficient.#

 What are the benefits of ring training?

• Build superior upper body strength
• Develop a lean, defined physique with high strength to size ratio
• Establish a solid core with defined abs
• Rings are a portable training tool that can go where you do
• Scalable form of training suitable for beginners and experts
• Fun and novel training type
• Plateau buster
• Safe, natural movements for the joints

 Where can I buy gymnastics rings for fitness?

Professional gym rings are expensive and not designed for easy home setup or portability. You should buy a set of rings that are designed specifically for fitness.

Visit our fitness equipment store for rings available to buy online, with customer reviews, images and buying guides.

 How are rings any different to a pull-up bar?

Rings are height adjustable, portable and offer the element of free motion which is kinder on the joints than a fixed bar and allows for more natural paths of motion throughout the exercises. The instability of the rings also increases the intensity of the exercise.

There are many exercises that just aren't possible on a fixed pull-up bar such as push-ups, dips and the iron cross, to mention but a few.

 How difficult is it to perform a muscle-up or Iron Cross?

Gymnasts categorise skills on a scale ranging from the easier end of the spectrum - A, to the more difficult moves - E. The muscle-up is classed as an A-level skill and iron cross a B-Level. However, both moves are extremely difficult for the average person. They may seem unachievable at first but with dedicated, consistent training it is possible.

Take time to work up to them and make steady, incremental improvements. It's not a process that can be rushed. It seems like a huge achievement to work up to at first, and you may wonder how you can incrementally work up to the skill but many people have had much success using fitness bands and controlling the bodyweight involved in the exercise.

 Is ring training safe?

Once the rings are securely fastened and any obstacles are removed from the immediate area ring training is extremely safe and recommended instead of fixed apparatus like a pull-up bar. This is because of the free-motion the rings afford which allow your joints to track naturally. Also, as ring training is so difficult it's even hard to use improper form as you must always be in control of your movement to remain above the rings.

As with all exercise we recommend that you consult with your physician before undertaking any of the forms of training described.

 More Questions?

If you have any questions about ring training not covered here feel free to drop us an email at admin@fitstream.com.