Ring Handstand
A guide to the Ring Handstand exercise as performed on gymnastics rings. An advanced gymnastics strength hold.
| Main muscle worked | Shoulders |
| Other muscle worked | Back, Chest, Arms |
| Equipment | Gymnastics rings |
| Mechanics type | Isometric |
| Also known as | Freestanding Ring Handstand |
Ring Handstand Guide
Please note that the ring handstand is an advanced and potentially dangerous exercise for the non-gymnast. You should not even attempt this movement until experienced in fundamental gymnastics strength skills and highly proficient with the freestanding floor handstand.
The instable nature of the rings makes this an incredibly difficult move to hold that demands a considerable amount of strength, balance and agility. It's an elite move that is a true demonstration of well-rounded fitness.
Learning the Ring Handstand
Ground-based handstands alone are difficult exercises to master and can take many months to develop, let alone transitioning to gymnastics rings. The exercise requires patience and practice.
It is highly recommended that you first learn an unassisted handstand on the floor, then master this on the parallettes and finally progress onto the rings.
When you are ready to progress to the ring handstand, at first ensure that the rings are lowered close to the floor and kick yourself up into the handstand hold (as described in the handstand guide). You can wrap the straps of the rings around your feet in the position as a means of additional support whilst building up strength.
Once comfortable with the above you can try raising the rings and entering the movement from a support position start.
Ring handstand notes:- Maintain form and positioning at all times, keeping the body as straight and tight as possible.
- Keep legs together with toes pointed to ceiling.
Ring Handstand Variations
Other similar exercises to the ring handstand to consider are:
- Ring handstand push-ups
- One-arm handstand
- Handstand walking
- Handstand push-ups
Related Equipment
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise