You are a pro at ring dips and muscle ups, but did you know there’s a ton of other strength-building exercises you can do on the gymnastics rings at your gym? If you are looking for some fun new ring exercises to work on, here are some other ring exercises for you to start practicing.
Special thanks to our friends at Gymnastics WOD for the stellar demonstration videos & explanations.
Gymnastics Ring Exercises:
1) Muscle Up to Forward Roll
- Perform your muscle up as you normally would
- The end of the muscle up is a standard support position on the rings. From this support position, begin to lean forward and initiate a dip with the elbows.
- Maintain a strong hollow body position as you lean forward, letting your hips rise up and your head roll under.
- You can end the forward roll either in a dead hang, or you can follow through the forward roll and end with another ring dip up to the starting support position. Ending in a dead hang is easier, and you should start with that option.
2) Skin the Cat, aka. German Hang
- Start in a a dead hang position with body hollow and hands turned out
- Do a toe raise and allow the feet to continue through your elbows
- Stay in a pike position and send toes toward the ground
- Finish in a hollow body position and arms in full extension
- Tuck your head in and bring thighs to your chest as you initiate the rewind
- Finish with hang in hollow body position
3) Handstand on Rings
- Grip the rings, making sure they are completely vertical and you are not pushing them forward. Keep your feet close as you tuck up into a handstand
- Immediately after you tuck up into a handstand on the rings, wrap each leg around a strap for stability.
- Check out Gymnastics WOD Tuck Up to Handstand on Rings Progression Part One and Part Two.
4) Handstand Push Up on Rings
- Tuck up into a handstand on the rings
- Wrap your legs so that they are on the outside of the straps, not the inside
- Perform a handstand push up, bending your legs on the upward portion of the push up.
- Check out Gymnastics WOD Handstand Push Up on Rings Progressions Part One and Part Two.
5) Rings L-Sit
- Begin in the basic support position on the rings
- Raise your legs up into the L-sit position, keeping the rings close to your body
- Check out L-Sit Progressions Part One, Part Two, and Part 3
Additional Gymnastics Workout Resources:
- Olympic Weightlifting Starter plan by Diane Fu of FuBarbell
- Learn to Pistol Squat: Tutorial & progressions by Carl Paoli of GymnasticsWOD
- Learn to Handstand: Tutorial & progressions by Carl Paoli of GymnasticsWOD
- Learn to Rope Climb: Tutorial & progressions by Carl Paoli of GymnasticsWOD
- Improve your Burpee: Tutorial & progressions by Carl Paoli of GymnasticsWOD
- Learn Kipping & Butterfly Pull Ups: Tutorial & progressions by Carl Paoli of GymnasticsWOD