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rings are by far the best workout tool
for the upper body no barbell dumbbell
pullup bar or kettle bell can match with
them the reasons for that are simple
they are easy to carry simple to adjust
cheap and you can do a lot of exercises
on them if you want to start with ring
strength training you have to master the
basic exercises which can be a little
tricky why because rings are
unstable it's a lot harder to stabilize
the self in all support positions but
when it comes to Hanging exercises it's
not that different from a stable pullup
bar to give you an overview of the basic
positions and exercises we will now show
you different exercises which we divided
into five
levels on level one you start with the
basic positions on rings which are the
push-up support hold the dip support
hold and the passive and active
hang in the first few tries it will be
hard for you to stabilize yourself in
those positions but with a little
practice you will Master the holes very
quickly always aim for straight but not
overextended arms in all basic
positions The Next Movement you should
Master is the ring turnout in a push-up
and dip position this is very hard if
you've never tried and are not used to
it but it will influence your biceps
your rotator cuff and shoulder stability
in a positive
way the last move movement on level one
are knee raises this exercise will
challenge your core and of course your
overall
stabilization on level two you work with
the basic horizontal movement patterns
and by that I mean body rows and
push-ups the good thing about the Rings
is that you can adjust the difficulty
easily by placing the Rings higher or
lower
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if you are able to do both movements in
a nearly horizontal position you are
ready for level three here you work with
the vertical movement patterns which are
dips and
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pull-ups if you're not able to do the
movement you can also work with negative
reps until you build up the necessary
strength for a complete
rep another exercise on this level is
the leg race different to the level one
knee race you now aim for straight
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legs to move from a hanging position to
the support hold you will need the ring
muscle up but before you start working
on that you need to learn the false grip
first the false grip is necessary for a
smooth transition between those two
positions you can start your F scrip
training in a body row position this is
much easier than in a normal hang
because your legs are on the ground so
you don't have to hold your complete
body
weight to build up the strength between
the bent arm and straight arm false grip
you can now do body rows with a false
grip if you can do this you can move on
to the false grip hang if this is still
too hot for you you can support yourself
slightly with your feet on the ground if
you are able to hold the false grip in
this position you can work with the
false grip
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pull-ups on level five we integrate an
exercises which is called Skin the cat
this is the basic transition between all
front and back lever
progressions this movement is a great
straight arm strength exercise and will
not only build up strength but also
Mobility if you aren't able to do them
with a full range of motion you can add
a little jump at beginning of each
positive
movement only use that much support that
you are able to do the move with
strength on your current range of
motion then increase the range of motion
and decrease the support step by
step so if you're starting with strength
training on rings you can work your way
up with these five levels to build the
basic strength and control on
rings those levels are the fundamentals
for most parts of your body
use the same methods from your normal
workouts and keep in mind to start low
and increase slow don't hurry and be
patient and you will be able to master
the Rings for further questions just
leave a comment thanks Alex