Ring Handstand

The Ring Handstand exercise is an advanced gymnastics strength hold on gym rings.

Primary Muscle Shoulders
Secondary Muscle(s) Arms, Back, Chest
Difficulty Elite
Also known as Freestanding Ring Handstand
Equipment Rings

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 unstable nature of the rings makes this an incredibly difficult move to hold. It demands a considerable amount of strength, balance and agility.

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're 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:


Always consult your GP before undertaking any form of weight loss, fitness or exercise.