Ring Support Hold
The ring support hold is a static gymnastic exercise that involves holding the body in a support position on gymnastic rings, targeting the muscles of the shoulders, chest, and core while also improving stability, balance, and proprioception.
Movement
To perform a ring support hold, set up gymnastic rings at an appropriate height and angle. Grip the rings with an overhand grip, extend your arms fully, and lift your body off the ground, holding the position with straight arms and a stable core.
Purpose
The ring support hold is used to develop upper body strength, stability, and control, particularly in the shoulders, chest, and core, while also improving balance, proprioception, and body awareness.
Benefits
- Strengthens the muscles of the shoulders, chest, and core
- Improves stability, balance, and proprioception
- Enhances shoulder and scapular mobility
Common Usage
Ring support holds are commonly included in gymnastics training, calisthenics workouts, and functional fitness routines as a foundational exercise for developing upper body strength, stability, and control.
Muscle Groups Worked
Primary Muscle Groups
- Shoulders
- Chest
- Core
Secondary Muscle Groups
- Forearms
- Triceps
The ring support hold primarily targets the muscles of the shoulders, chest, and core, with secondary involvement of the forearms and triceps for stabilization and support.
How To Do A Ring Support Hold
Master the ring support hold with this step-by-step guide, focusing on proper technique, alignment, and progression.
Setup
Set up gymnastic rings at an appropriate height and angle, ensuring that they are secure and stable.Grip
Grasp the rings with an overhand grip, with your hands slightly wider than shoulder-width apart.Body Position
Extend your arms fully and lift your body off the ground, supporting your weight on the rings with straight arms and a stable core.Hold
Hold the position for the desired duration, focusing on maintaining proper form and control throughout.
Tips
- Keep your core engaged and your body in a straight line from head to heels throughout the hold to prevent sagging or arching.
- Focus on pressing down through the rings and actively engaging the muscles of the shoulders and chest to maintain stability and control.
- Start with shorter hold durations and gradually increase the duration as strength and technique improve.
Common Mistakes
- Allowing the shoulders to shrug up toward the ears or the elbows to hyperextend during the ring support hold, which can decrease stability and increase the risk of injury. Keep the shoulders down away from the ears and maintain a slight bend in the elbows.
- Neglecting proper core engagement and hip stability, which can lead to sagging or arching in the lower back. Keep the core engaged and the body in a straight line from head to heels throughout the hold.
- Focusing solely on holding the position without actively pressing down through the rings or engaging the muscles of the shoulders and chest, which can decrease stability and limit the effectiveness of the exercise. Focus on actively pressing down through the rings and engaging the muscles of the upper body to maintain stability and control.
ScalingOptions
- Start with a higher ring height and a more vertical body angle for an easier variation, then progress to lower ring height and a more horizontal body angle for increased difficulty.
- Begin with shorter hold durations (e.g., 10-15 seconds) and gradually increase the duration as strength and technique improve.
- Use assistance from a resistance band or partner assistance to provide support and assistance as needed, then gradually decrease assistance as strength and technique improve.
Safety Tips
- Perform a thorough warm-up before attempting ring support holds to prepare the muscles and joints for the demands of the exercise.
- Listen to your body and avoid pushing through pain or discomfort, especially in the shoulders, elbows, or wrists. Stop immediately if you experience any sharp or shooting pain.
- Work with a qualified coach or experienced spotter to receive personalized instruction and feedback on form, technique, and progression for ring support holds.
Upper Body Stability Circuit
Incorporate ring support holds into this upper body stability circuit for a challenging workout.
Equipment you will need
- Rings
Steps
- Perform 3 sets of ring support holds for 20-30 seconds each, focusing on maintaining proper form and control throughout.
- Rest for 1-2 minutes between sets, focusing on controlled breathing and active recovery.
- Finish the workout with a cooldown of stretching and mobility exercises to promote recovery and flexibility.