Gymnastic rings are a remarkably versatile piece of gym equipment. Naturally, gymnastic rings feature in a wide range of (competitive) gymnastic movements, but you can also implement ring work into your strength training routine.

Gymnastic rings consist of two rings, usually made from wood or plastic, that are suspended from a secure anchor point by adjustable straps. In many commercial and home gyms, rings can be hung from a fixed power cage or a dedicated structure. They should be able to move freely in all directions. It is this instability that makes gymnastic rings such a valuable addition to strength routines, as it requires the athlete to engage many different muscles to control the rings during exercise.

Can You Build Muscle with Gymnastic Rings?

Gymnastic rings are an excellent tool for building strength. Because the rings can move in all directions, you need to actively engage your muscles consistently to control them. There is no room for cheating or slacking off on the rings.

Gymnastic Rings support a great variety of functional exercises, such as ring push-ups, ring dips and ring rows. By pushing your body to a point of fatigue during these exercises, you will achieve the progressive overload that is needed to build muscle. Due to their adjustable length, you are able to increase your range of motion as you progress. Exercises on the rings also improve coordination and overall body control.

How to Set Up Gymnastic Rings

For health and safety reasons, it’s important that you set up your rings properly. Always make sure you attach the rings to a secure anchor point, such as a rack mounted Chin Up Bar.

Distance Apart - At gymnastic and Olympic events, the rings are normally set at 50cm apart. This is believed to be the optimal distance to perform various exercises on the rings and to ensure the conditions are the same for each athlete. However, for personal use, the general guideline is to set the rings around shoulder width. You may find you prefer a slightly wider or narrower set-up. You should perform with a set-up that feels comfortable for your body and limb type.

Height - The height of your rings entirely depends on what exercise you’re doing. If you’re doing ring push-ups, you will need to set the rings close to the ground. But for ring rows, ring dips or even ring muscle-ups, you will need to raise them higher. The straps that come with Mirafit gymnastic rings are adjustable to accommodate all these exercises and more.

Size - Gymnastic rings are almost one-size-fits-all, but not quite! The official standards of the International Gymnastics Federation dictate the thickness of the rings be 28mm with an inner diameter of 180mm. Mirafit gymnastic rings offer a choice between the IGF standard rings and rings with a 32mm ring thickness and inner diameter of 175mm. The 32mm version is ideal for larger hands and is more commonly found in commercial gyms.  Choosing the size that is right for you comes down largely to personal preference and your training needs.

Exercises You Can Do With Gymnastic Rings

• Ring Push-Ups - Perform a normal push-up with your hands gripping the rings. This exercise engages your chest, shoulders, triceps and core.

• Ring Dips - From an upright ring support position, lower your body by bending your elbows, then push back up. Ring dips target your chest and triceps.

• Ring Pull-Ups - Pull yourself up until your chin reaches above the rings. This exercise strengthens your upper back, biceps and forearms. It’s also a great exercise to improve your grip strength.

• Ring Rows - Lean backwards with your feet on the ground and pull your chest towards the rings. This is the perfect exercise to work your way up to a ring pull up.

• Ring Muscle-Ups - This is a combination of a pull-up followed by a dip. It’s a full upper body workout, engaging your back, shoulders and arms. Muscle-ups are a very advanced movement that should only be attempted if you can comfortably perform ten strict pull ups and ring dips.

• Ring L-Sits - Hold your body in an L-shape by extending your arms and keeping your legs straight in front of your body. This helps build core strength and shoulder stability.

By incorporating some of these exercises into your training, you’re bound to improve your body control, coordination, and overall strength. By adjusting the height of the rings and range of motion of the exercises, these exercises can be made suitable for all fitness levels. Make sure to give them a go, and check out our full range of Calisthenics Equipment For Home.

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Tags: Equipment > Pull Up Bars ; Exercise Type > Strength