There are many unique benefits of using gym rings in your training. You will get stronger in ranges of motion that you would otherwise struggle to improve with body weight or even weighted exercises. You will increase not only your strength but your mobility too which is a key part of being fit and healthy.
Gym rings can be used to increase skills and strength in gymnastics, CrossFit, athletics, and even Olympic disciplines. Hang your gym rings at home, outside, or at the gym.
Setting Up Your Sundried Gym Rings – Buckle Guide
The Sundried Wooden Gym Rings are suitable for use both indoors and outdoors. You can set them up at the gym or at home, or on an outdoor rig if you have one. Make sure you have enough head height if you are setting up indoors and that your rig or holds are strong enough to hold your weight.
Your gym rings will arrive in the box separately from the straps and will need to be set up using a cam buckle. Follow these steps to set up your gym rings no matter where you will be using them. The rings, straps, and buckle are all included in the Sundried box.
1. Thread the strap through the gymnastic ring and then take one end in each hand.
2. Press and hold the cam buckle button.
3. With the button pressed in one hand, use the other hand to thread the end of the strap through the backside of the cam buckle.
4. Once through the teeth, you can release the cam buckle button and continue pulling the end through until your ring is at the desired height.
5. When you want to take down your rings or adjust them to a longer length, simply press the cam buckle button and pull the strap back out to the desired length.
Using Your Sundried Gym Rings
Once you have made sure that your gym rings are properly fitted, familiarise yourself with how to handle the rings. Spend some time finding the right grip and position and start with only one or two repetitions for each exercise. Treat your first few sessions as a practice rather than a workout.
Before each session, make sure to warm up thoroughly to prevent injury and so that you can get the most out of your workout. Start your warm up by gently shaking your entire body: with bent legs, bounce up and down and relax your shoulders. Do this for around 30 seconds.
Next, to open up the hips, perform hip circles. With your feet wider than your hips, rotate your hips in a clockwise motion. Repeat this 5 times and then do the same in an anti-clockwise direction.
Finally, to stretch the back and hamstrings, perform a forward fold. Slowly lean forward until you are bent in half. Reach your arms down in front of you and let your hands hang freely. Feel the stretch in the back of your legs and spine. Now you’re ready to begin your first rings session!
Beginner Gym Rings Exercises
Below are three beginner’s poses and exercises with rings that you can practise to get comfortable with this equipment before moving onto more complicated moves. These moves can be progressed so that you become comfortable doing CrossFit ring exercises and more advanced gymnastics moves.
- Top Position
This is the basic position in which you will hold yourself in the rings. Push down through your hands and hold your bodyweight on the rings. Stay upright, lock out your arms, pull your shoulders down, and don’t bend at the hips. You will start a lot of moves from this position so make sure you are comfortable with it and can hold it for a period of time.
- Assisted Push Up
Lengthen the ropes so that the rings are a few inches above the ground. With your knees on the floor, press your hands into the rings. Slowly lower your upper body into a press up position and then push through your hands to rise back up. Keep the rings under your shoulders at all times and the elbows in tight.
- Plank Hold
The plank hold is a classic position in any discipline. Renowned for helping to strengthen the core, other benefits include shoulder stability and strengthening the back. Starting in the same position as the assisted push up, straighten your legs out behind you so that you are in a plank position. Take your time! You may wobble or shake, this is perfectly normal. Keep your shoulders, core, and back as tight as possible to minimise movement. Push your forearms against the rings and don’t allow your lower body to drop. Hold for as long as you can.
Why not try our Gym Rings Workout once you have mastered the basics?
We hope you enjoy using and progressing with your new Sundried gym rings! Why not drop us a comment or a review on the Sundried gym rings product page?
Gym rings have gained popularity recently with the rise of CrossFit workouts, but what are the benefits of training with them? How do you use gym rings?
Why train with gym rings
Gym rings provide a challenging muscle building workout which is also challenging for your mobility, flexibility, and balance. Every movement requires practice and development of fundamental skills that then help to increase muscle as you lift your bodyweight to perform each exercise. Ring training stimulates the muscles to grow by exuding high levels of force on both fast and slow twitch muscle fibres depending on the exercise.
When in a locked position, a healthy joint should be strong and stable. Training using gym rings includes isometric holds where you lock your joints with appropriate load and leverage, which is great for developing the strength of connective tissue and in turn will strengthen your joints.
Build Functional Strength
Functional strength involves being strong through multiple planes of motion, allowing your body to pull, push, twist, and turn with ease. Gym rings allow your body to move in multiple planes of motion against force. All muscles in the body must work together to perform exercises on gym rings, developing full body functionality.
Proprioception is your body’s sense of spacial awareness. Challenging your body by performing moves outside of your comfort zone such as an inverted hang (hanging upside down) whilst also being challenged by the instability of the rings increases your coordination and proprioceptive skills.
The range of exercises you can complete using gym rings is not just for gymnasts with exceptional strength. Whilst exercises such as the iron cross, levers, and planches require exceptional skill, gym ring exercises can be scaled for a variety of levels of strength. The straps are usually adjustable so you can work up to the tougher moves by starting with your feet on the floor and progressing from there.
Work your entire body
When your body has to work to stabilise itself, it utilises as many muscles as possible to work together in unison to keep you steady. A good gym rings workout will be particularly good for developing core strength by forcing you to engage your abdominal muscles to stabilise and lift at once.
Good flexibility is required for most exercises on the gym rings, however if you're not quite there yet, the rings can also be used to to assist with stretching which then improves flexibility. Using gym rings as extra resistance to pull against in your stretches can help you to go a little deeper into a stretch and accentuate the muscular benefits.
Where to put your gym rings is a big question. Gym rings are a portable tool which are easier to set up than you think. You don’t need much space for your gym rings. Giving yourself about 2.75-3.75 meters (9-12 feet) of height will work for most everyone. You can go a little lower if you’re just working on below the rings exercises, a bit higher if you are working on full inversions. For width, about 1.5 meters (~5 feet) of width around you is best. You’ll want to hang the actual rings at shoulder width or a little wider. As for where to hang them, you're looking for somewhere which is sturdy and can hold your body weight. Examples include:
- A Beam from a high ceiling
- A local park pull up bar
- The local gym (if they don’t have one could you strap the rings over a Smith Machine or other device)
- Build your own frame
Compared to your average gym membership cost, gym rings can be a cheaper alternative approach to training. The cheapest rings are made of plastic, however these seem to feel less stable. Wooden gym rings are often favoured as they feel more secure and are easier to grip. Plastic can become slippery with sweaty palms, which is never a great combo if you're about to swing upside down!
Training on the rings makes it easy to move from one exercise to the next much like a yoga flow, meaning your workout takes less time. The instability of the rings makes every exercise much more difficult than it would be on a bar, so many people find the intensity of their workouts is increased and therefore the duration of the workout can be decreased.
Gym rings, also known as gymnastic rings, are a piece of training equipment that you can use to get fit anywhere; in your own home, at the gym, or outdoors. There are many ways to get fit at home and there are also numerous benefits to training outdoors, so owning a pair of gymnastic rings is a must for any fitness enthusiast.
There are different types of gymnastic rings, with wooden gym rings being the most popular. Wooden gym rings provide the best grip, however they can be less durable than metal or plastic, especially when exposed to the elements outdoors. If you are going to be using your gym rings indoors, then wood is your best option.
Gym Rings For Home
There are a few things you'll need to get to grips with before you can start using your gym rings, such as learning how to hang gymnastic rings. The video below is a comprehensive tutorial on how to hang gymnastic rings at home:
Once you have installed your gym rings, there is the task of learning how to start training with gymnastics rings. As with all exercise and fitness tasks, it is best to take it slow and listen to your body. Start with simple exercises that you can practice comfortably before moving on to more advanced moves.
Make sure your gymnastic rings are secure and that you have enough space to perform the exercises safely. While training with gym rings is a great way to build strength, it will help to have a base fitness already, so training at the gym will help you greatly. Also make sure to do plenty of stretching so that your body is supple and can move smoothly through the exercises.
Gymnastic Rings Exercises
There are many great gymnastic rings exercises out there and you can really get in great shape using gymnastics rings. The use of gymnastic rings as a way of getting fit is a type of body weight training and this has numerous benefits. Some of the easier gym rings exercises include inverted pull ups, rows, press ups, and dips. These are exercises that require core strength and balance, but will allow you to make mistakes without bad consequences and will allow you to practice until perfect.
Some more advanced gymnastic rings exercises include front levers, back levers, and planches. These require much more advanced core strength and will take a lot more practice. But, as always, practice makes perfect!
Gymnastics Rings Workout For Beginners
Once you have your gymnastic rings set up and you understand the basics of working out with gym rings, you're ready for a gymnastics rings workout for beginners! Try Sundried's gym rings workout for an easy introduction, or follow the video below:
Training with gym rings has numerous benefits. It builds upper body strength, improves balance and agility, and works the core effectively. Try Sundried's gym rings workout to see for yourself how well it works!
Gymnastics Rings Circuit Workout
Training with gym machines all the time can be so boring. Mix up your training with our gym straps. With exercises like ring pulls ups and rows, there's a range of movements which will work the whole body.
Let's go for 3 rounds as a starting point. The key thing to remember is that you can make any movements easier or harder depending on the positions of your feet (the more you put them under the anchor point, the harder it will become).
- 10 Rows
- 10 Push ups
- 10 Bicep curls
- 10 Dips
- 10 One arm rows (5 on each side)
- 10 One arm push ups (5 on each side)
- L-Sit Hold (to failure)
Have a 20-30 second break in between each exercise. As always, form is key.
Good luck and have fun, this is what matters!