Ring Support Hold

Body region

• Core
• Arms
• Shoulders
• Chest

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Latissimus Dorsi
• Rectus Abdominis

Holds

• Supraspinatus
• Transversus Abdominis
• Biceps
• Flexor Digitorum Superficialis

Equipment

• Gymnastic Rings

Technique

1. Set the rings at about hip height and grip them with a firm grip beside your hips.
2. Jump or step up so your arms lock out with the body above the rings.
3. Turn the rings out slightly so the palms face forward or forward-out.
4. Keep the body straight and hold for time.
5. Step or lower down under control.

Cues

• Push the rings down and away from you.
• Squeeze the glutes and abs for a tight body.
• Build up turn-out gradually as shoulder strength grows.

Common mistakes

• Letting the shoulders shrug up toward the ears.
• Bending the elbows.
• Letting the rings drift wide or forward.

Alternatives

• Parallel Bar Support Hold
• Dip