Hanging Ring Hold
Starting Posture
Start by hanging from gymnastics rings with arms straight and body in a hollow position, with your legs together and toes pointed.
How to Exercise
Engage your core muscles to maintain a straight body position while hanging from the rings. Hold the position for as long as you can with good form.
Breath Control
Focus on maintaining steady breathing throughout the hold. Inhale deeply through your nose and exhale slowly through your mouth.
Common errors
Common errors include letting your body sag in the middle, losing core engagement, and allowing your shoulders to shrug up towards your ears.
Weights
Grips
Use a false grip on the rings to maintain a secure hold. Place your wrist over the rings instead of wrapping your fingers around them.
Variations
To increase the challenge, try adding leg raises or L-sit holds while maintaining the hanging ring position. You can also practice different grip variations such as chin-ups or muscle-ups on the rings.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your shoulders down and away from your ears to prevent unnecessary strain. Focus on keeping your body tight and engaged throughout the entire hold.
Cautions
Avoid swinging or using momentum to cheat the hold. Be mindful of your grip strength and be prepared to release the rings if necessary.