Ring Support, Progressions

The ring support with ring turn out is a resting position in gymnastics.  Surprisingly, the ring support doesn't feel like a resting position when you start playing with the rings.

One of the best things about gymnastics rings is the fact that they require more than simply strength.  You might be able to bench press your bodyweight for reps, but that doesn't mean you can support yourself on the rings.

So, where should you start, and how do you progress to the full ring support.

In this video, I'm going to demonstrate 4 progressions.

The first progression is the ring support, RTO lazy l-sit.  I call it the lazy l-sit because the feet stay on the floor, and your not lifting the legs to be parallel to the floor.

The rings are set to a height that allows you to have the leg at a 45* angle forward of the rings.  The lower you set the rings, the harder this variation will become. 

Start by gripping the rings and turning the palms of the hands to face forward.   One by one, place the feet in front of the body with the legs straight and the inside edge of the feet pushed together—the lazy l-sit.

Sit the hips back to be vertically stacked under the shoulders and in line with the rings.  You do not want the hips forward of the rings.

Make sure the elbows are locked, and you're actively pushing the shoulder down as hard as you can.  The shoulder must be depressed and protracted.  Notice how the upper back is rounded and the shoulders are pushed forward and down.

Hold the lazy l-sit ring support for the prescribed time.

The second progression is the ring support, RTO on tippy toes.  The rings need to be set to an exact height in this variation. It would be best that when you have the elbows locked, the arms straight, and the shoulders fully depressed and protracted the tippy-toes are just touching the floor.  You want to feel that most of your body weight is supported by the arms and shoulders and not the feet.

Once the rings are set to the correct height,  stand with the feet directly under the rings with the inside edge of the feet pushed together. Grip the rings and slowly push down into the rings to straighten the elbows and depress the shoulders as if completing the top of a dip.  As you press up, twist the palms of the hands to face forward to create the ring turn out (RTO).

Focus on keeping the shoulder depressed and protracted for the entire set. Notice how the upper back is rounded and the shoulders are pushed forward and down.

Hold the tippy-toe supported ring support for the prescribed time.

The third progression is the standard ring support with RTO.

Set the ring to a height that allows you to perform the ring support with the feet off the floor. 

Stand with the feet directly under the rings with the inside edge of the feet pushed together. Grip the rings and slowly push down into the rings to straighten the elbows and depress the shoulders as if completing the ring dip.  As you press up, twist the palms of the hands to face forward to create the ring turn out (RTO).  At the top of the press, you must hold a hollow body shape with your feet off the floor. 

Both the shoulder and feet are slightly in front of the rings, and the hips are slightly behind the rings.

Again, it would be best if you had the elbows locked, the arms straight, and the shoulders fully depressed and protracted. Notice how the upper back is rounded and the shoulders are pushed forward and down.

Hold ring support for the prescribed time.

The fourth progression is the advanced ring support, RTO. 

In the standard ring support, you will feel that the back of the forearm is touching the top of the rings, and the shoulders are often touching the straps.

In the advanced ring support, you must continue to lean the shoulders forward until only the hands touch the rings.  This requires even more strength and control because you will have fewer support contacts with the rings.

Stand with the feet directly under the rings with the inside edge of the feet pushed together. Grip the rings and slowly push down into the rings to straighten the elbows and depress the shoulders as if completing the ring dip.  As you press up, twist the palms of the hands to face forward to create the ring turn out (RTO).  At the top of the press, you must hold a hollow body shape with your feet off the floor. 

From the standard ring support position, you must maintain the hollow body shape as you lean the shoulder forward of the rings and allow the feet to move behind the rings.  Continue to lean forward so that the forearms and shoulders are not touching the rings.  Keep the shoulder depressed and protracted.

Hold the advanced ring support for the prescribed time.

I hope you found this video helpful and you've got some ideas to train the ring support.   Before you run outside and set up your rings, don't forget to subscribe to the channel.