GMB has motivated me to start doing gymnastics training. I'm almost 43 and I was looking for some body weight movements and found GMB videos. I've always admired gymnastics for the combination of strength, balance and agility. So I built my own pvc parallets and purchased some rings. I'm 4 weeks in to doing basic strength and position prep. I'm starting to get through all the exercises, reps and sets and really enjoying the workouts. My first ring work out I couldn't do 2 full ring dips so I did assisted and negatives for a few weeks. Now I can do 3 sets of 5. It reminds me of going up levels in a video game. Thank you GMB for giving me the confidence to train safely with good form and steady progress. I can't wait to see what I can do in another few months!
Hey Xentric. Are you still doing gymnastics? Where did you get up to? I am similar age and have been doing gymnastics for 18 months now. I started with a set of rings that I bought and could not come close to doing all these exercises. I just went back to this site as I had it book marked and now I can do them all. How are you going?
i live in chiangmai thailand i could not find a person to teach this gymnastic ring , but i am happy to see this video, its help me a lots to improve me.
Hello Ryan, your instructions for ring training are the best. I train the exercises since one and half months and see the great successes. Thanks for the very good dissemination of your experiences...all the best from germany
Impressive strength! 😍 Ring lifts are hard enough without adding wheelchair weight. I've seen people struggle just to lift a 35 to 50 pound wheelchair.
I've been weight training for over 15 years and just started this ring workout today. You definitely make it look a lot easier than it actually is. Fantastic workout and I can't wait to improve.
Have shared this particular video too many friends and in particular those wanting a visual resource to get started right away using gymnastic rings. Solid, dependable information - that's FREE!! #GMBAllDay
I really like this vid! I have just got my rings up high enough in my gym to start working on some of this stuff... i do it messing on casually, but your vid has put it into a good manageable routine for me to follow. i'm also dyer at pulls ups so the pull through exercise should work a treat! cheers!
Thought this looked easy then tried it on Monday, I was so wrong! But really really enjoyed the workout. Did some bag work and box jumps and squat holds to supplement it. Hit it again this morning before work, really hope to build some functional strength and lose some weight in the coming months!
GMB Fitness Best $40 I've ever invested in my fitness. Not sure why people are are still paying that much per month on a gym membership! And it's portable too! I love it.
Great video. Never used rings before but I was able to do all exercises as shown in your video without straining. How long should I stick to this routine before I try to advance?
Not really. We like the feel/grip of wooden rings, but it's a personal preference. $75 is about the standard price point for most commercial gymnastic rings, but you can snag a pair from Ultimate Body Press for $35 right now (they're on sale). Our favorites, though, are the wooden ones from Rogue.
Hello Ryan I am new to your channal, I was looking for someone who can show me gymnastic rings training ,I have to give you credit as your videos are explained in details, I tryed the rings for the first time and followed your videos I didn't complete all the exercises properly as it was difficult bu I know I will get on with this video a very big thanks, can you tell me how often should I do this training in a week?
+Chen Dadon not quite sure how to answer that question. It depends on what your goal is. Everyone is different so I can't really tell you how long to work on this for. I will tell you this the more you focus on the basics the better. When you are ready to move on you can check out our Rings 1 program here gmb.io/r1/ Hope that helps!
Gmb I know u are a professional at this, thats why I really want to know whats better. A wooded ring of metal one? I never used one before but I really like to.. Please help me, any other advice are welcome to!! Thank you for reading
That depends on what else you’re practicing. The principles of programming don’t change per exercise, so just add this to you program in whatever way makes sense.
Awesome advice going to give this workout a try. The gym I train at has rings hanging from a pull up bar they also have ones from the roof. What height are the rings best set at? Thanks for the video :)
I have lower back pain and just wanted to ask if there is something wrong i can do with the top support position?And are there begginer exercises i should avoid when having back pain or are rings in general good for my back?
I'd suggest looking at the all the videos on our channel about back pain and exercises - also all over our website. If you need more help finding the right things, you can email our coaches at hi@gmb.io - if you're having chronic pains and haven't seen a doc, that's pretty important too.
Hi Ryan, i bought your program and i think its really awesome, is there a way i can manipulate things to get a more bulking affect , i have gone back to weights cause i want to bulk up more , im not interested in looking like a bodybuilder just a buffed athlete similar to some of the more bulkier gymnasts..
I would like to ask you if your programs include skills such as maltese iron, iron cross, victorian, difficult ring skills (: I am willing to buy your programs even though they are in English and I speak Spanish and I really admire your skills sir
I was very eager to purchase GMB R1 but I felt worried after what I read in Gymnasticbodies forum that one needs a strong foundation that will take at least 4 years before taking on the rings or else there'd a potential risk of serious injury ...Can you elaborate on that please?
If you only use rings like a gymnast would, that might be true, but believe it or not, there are many basic exercises you can do on rings to prepare yourself for the more taxing stuff. We're not in the business of making programs that hurt people, because we'd be out of business. You can see the basic pre-requisites for R1 here: gmb.io/r1/ - we don't recommend it for beginners, but if you have at least a year of training history and can do five pull-ups, you can safely begin using rings to build that foundation.
Hi Andy, great stuff as always. I,ve been with the R1 five months now and consistency is the key since I am in the phase one still :-) my numbers don't add up but the quality does. I have a question concerning inverted hang. Should I try to turn my elbow pits out as with the top position or do they stay in line with the wrists? Do they face the body? Keep up the fantastic work. Jakub
Hey Jakub! The Elbows remain in a neutral position as you go into the inverted hang. Pull down firm into the rings and keep those arm straight and you will find the elbow naturally goes to that position :)
I have a few questions about the straps being used. Can you use any type of strap with a heavy duty buckle? The reason i ask is the strap i have is to short for where i would like to place it, do they make extra long straps for higher placements?
Any chance you could do a buyers guide? I am trying to find a guide that talks about pros and cons for wood vs metal vs plastic and cam buckle vs carabiner. I've seen people talk about some stuff, but not a full guide for beginners, and a lot a clearly biased against one or the other.
We have our recs here: gmb.io/faves/ If you don't like those, you're welcome to look for other options and compare, but we're happy with what we have and aren't all that interested in trying out a bunch of other stuff. Equipment is just a tool; it's gotta be well-made and fit your needs. Beyond that, it doesn't matter. 99% of the equipment from reputable companies is gonna be more than adequate.
How beneficial is the top position in terms of strength progression? The only real exercises I can do at the moment are top position, rows and chin ups (I can only do 3-4 chin ups).
The position doesn't build muscle. But it preps your joints to handle the stress of things that will build more muscle. A lot of things worth training don't have a direct correlation to strength, but neglecting them can still slow your development.
Hi Ryan, thanks for these informative videos, I am new to gym rings, I have just set some gym rings at home will start on the basics, is it OK to do these exercises with minor golfers elbow.
bruce lee Minor golfer's elbow is one of those things that turns into a major golfer's elbow if you aren't giving it the rest it needs. Since I'm not a doc seeing you in person, I can't say whether or not that'll be the case for you.
I just did my first workout on my rings. Very very tough, but I'm just the beginner. I did push ups, pull ups and an attempt to do dips, but not yet strong enough to hold myself static even for 10 sec. My arms and forearms are really sore now and have been for a few days. Is this typical of a beginner? Did I overdo it?
Eugene Froloff Any novel exercise will cause unusual soreness. You may have overdone it, but it's impossible for me to day. Rings are hard, and you should go slow and follow a solid program. This one's free: gmb.io/rings
Turning out in top position allows you to stack the joints and open up your chest. It is a more advanced position but with practice it can make a big difference in your ring training and straight arm strength.
Swinging your body to generate momentum and make the movement easier. It's a common compensation pattern popularized in recent years by CrossFit. It changes the movement significantly enough that it's not even the same skill.
Ryan, should rings be free floating or locked in place? By that i mean should the rings be able to spin inside the strap or taped or secured so that the ring itself is not able to spin? I only ask because when i watch the olympics the official rings seem secured to the strap with what looks like athletic tape and it seems like they are stuck in place and cannot freely "spin" in the strap loop. Im new to rings so i was worried that this may make a big difference in terms of wrist injuries and what not.
I started working with rings 1st week no problem 2nd week I really tried to turn my elbow pits out and doing that aggravated tendons in my upper forearm/bicep. I'm backing off that elbow pit out turn but is there a better way to gradually add it?
Well, you don't wanna force the elbow rotation, and you'll probably need to increase gradually over time. For now, don't worry about the turn during exercises, but do some *low-pressure* elbow rotations in static position a little at a time until you feel confident that you've recovered.
hello im 1,95 height and 107 kilograms how should i divide the exercises you are showing in this video like how many sets and reps and what should i be careful of??/thank you
Max Slater can't really give you specific programming advice on youtube. I would then have to do it for every one ;) However I usually work on harder skills at the very beginning of my session when I am finally warm.
Hello, I tried your workout with not issues, until I tried the L-sit when I had huge pain in the muscles between my shoulders and neck. It was so sore I had to stop, but 30 mins later I felt fine. Do you know what could cause such pain?
Hey, Joey! If it is your first time working on the L-sit cramping in that area is common. It can be caused by not pushing down enough through the arms. If you do not have that proper positioning, it is easy for the Trapezius to take over and cramp. Next time you work on the L-sit I recommend focusing on lowering the rings, so they are closer to the ground. Then perform the movement by pushing through your arms as much as you can lifting your chest nice and tall (no shoulders by the ears), all while leaving your toes on the ground and the legs bent. See how that feels!
Shoulder depression and retraction/protraction control, elbow joint conditioning, core and lower-body stabilization, etc. If you give it a try, I'm pretty sure you'll see that it's not nearly as easy as it looks :)
It's a lot harder than it looks. Those rings want to squirrel away from you and you have to fight to keep them in position. On parallel bars, you just have to press down with the shoulders since you have a stable platform and friction to help. But on rings, you have to press with shoulders, force the rings toward your body, and keep them from moving in all directions. It gets tiring very fast. Starting on ring work is a biiiig slice of humble pie.
GMB Fitness Thank you! And yes I agree it's not easy at all. At least not to begin with. I picked up my first pair this weekend and when I was trying to hold them in the formentioned position my arm were shaking like a autumn leave in a cold evening breeze. I've been goin pretty hard on my iron gym pull up bar until just now but this is some next level type a thing. I can't really tell you why but that is but I'm loving it anyways. One question though, will this sort of static exercises make your muscles bigger, or is it mor for control? And in that case could you just hang upside down until your arms gets tired and see some progress after a while?
Ravaxr Haha yes tell me about it. I thought I was doin pretty well with my chin ups until I got on this thing. Body is sore like it hasn't been in a pretty long while and I only did about half of what I usually do. How long does it take before you feel somewhat at ease on them?
I'm still a beginner myself, but I suspect that they take a while to get used to. What I do know is that the length of the straps is important. Shorter straps are easier to stabilize since the arc is smaller. There is a reason why olympic rings need to be attached much higher than the gymnast could ever possibly reach. With such a large arc, the rings are even more unstable, and make routines more difficult to perform.
hi GMT.. my rings are a bit weird.. they are flat at the bottom. Not a circle. Can i use these or no.. Im thinking not because the ring offers horizontal and vertical stability. I only have one axis since the grip is horizontal Am I right?
Well IMO sticking with one means you will really improve your pulling strength in that pattern. Each position requires a different recruitment of muscle. So it depends on which version you are weaker with :)
So for building well rounded upper body strength do you think it's necessary to incorporate all 3 ?. I've been focusing on neutral grip pull ups because they feel like the most balanced variation of the 3 in terms of muscle recruitment but now when I try to do standard pull ups and chin ups they are much harder because I haven't been practicing them. Thanks for the response! and sorry for the long winded question :)
No. It's simply not necessary. You do not need to "hit all the angles" for building strength. If it makes you feel good, you can rotate variations with whatever periodicity you like, but it's not gonna make any appreciable difference.
Im looking to buy some rings. Are there many variances in rings other than wood vs plastic? I would like to get quality ones but dont want to spend over $75
I have KTS syndrome which means my wrists don't rotate that a normal persons. My hands default position is palms facing behind me but from there they don't turn out, so my question is could I still do these excercise with my palms facing only forwards when shoulder level?
Well you could certainly increase number of sets and reps and hold times. I would suggest checking out our Rings 1 program. It is a great place to start with ring training! gmb.io/r1/
False grip chin ups are a great exercise. However false grip training takes time and a good place to start is with learning just the basic false grip hold. ruclips.net/video/jgAnH43bjzU/видео.html
I was doing the top position for 10min and was going to workout for 30. Thing is my arm started to hurt from my armpit down to my hand and I'm not sure where I went wrong. I was turning or at least trying to turn the rings outwards which is a challenge. I was wondering if you experienced this and what corrections I can make to avoid injuries. I have no problem holding myself up on the rings.
Were you trying to hold yourself up there for 10 minutes? Or were you just training that particular skill for 10 minutes? Either way, you want to make sure your shoulders are being pushed down and away from your ears and you are keeping your chest nice and tall. Make sure that the rings are staying as close to your body as you can, this will allow you to gain the strength and keep you from straining the shoulder.
hi, i notice that my left shoulder is higher than the other during dips.it also causes my body to lean more towards one side . how can i fix this strength imbalance? i had a left shoulder subluxtion many many years ago and it is now more flexible than the right. please help if any one has advice. thank you
If you are using plastic or metal rings a good way to increase your grip is to wrap athletic tape around the ring and patience. If you are using wooden rings try not to wrap anything and work on your grip slowly :)
The basic pre-req for R1 is 5 strict pull-ups. If you can do that, you should be strong enough to get started with R1. If not, check our pull-up tutorials :)
![How rings training is transforming my upper body strength - [30 Day Test]](http://i.ytimg.com/vi/U6uK_n46gvA/mqdefault.jpg)
GMB has motivated me to start doing gymnastics training. I'm almost 43 and I was looking for some body weight movements and found GMB videos. I've always admired gymnastics for the combination of strength, balance and agility. So I built my own pvc parallets and purchased some rings. I'm 4 weeks in to doing basic strength and position prep. I'm starting to get through all the exercises, reps and sets and really enjoying the workouts. My first ring work out I couldn't do 2 full ring dips so I did assisted and negatives for a few weeks. Now I can do 3 sets of 5. It reminds me of going up levels in a video game. Thank you GMB for giving me the confidence to train safely with good form and steady progress. I can't wait to see what I can do in another few months!
keep it up !
Hey Xentric. Are you still doing gymnastics? Where did you get up to? I am similar age and have been doing gymnastics for 18 months now. I started with a set of rings that I bought and could not come close to doing all these exercises. I just went back to this site as I had it book marked and now I can do them all. How are you going?
I'm so excited to buy my rings. The last time i felt this type of excitement was when i was 9 years old and got my PS3.
@@mondo_burrito for reall🤤
Still fat because controlling eating is hard but can do all sorts of bodyweight exercises as a 100kg guy
Top position 0:26
Dip 0:50
Reverse row sit back 1:19
Tuck/L-sit 1:54
Chin-up 2:15
Wide pull-up 2:33
Neutral pull-up 2:52
i live in chiangmai thailand i could not find a person to teach this gymnastic ring , but i am happy to see this video, its help me a lots to improve me.
Hello Ryan,
your instructions for ring training are the best. I train the exercises since one and half months and see the great successes. Thanks for the very good dissemination of your experiences...all the best from germany
Impressive strength! 😍 Ring lifts are hard enough without adding wheelchair weight. I've seen people struggle just to lift a 35 to 50 pound wheelchair.
I thought I was strong until I tried the rings.
+michael smylie I truly thought it was lighter and smaller until I opened the package...
+GentleGoat Hahaha sameee
Amen'
I discovered how strong I am when I started rings! Great exercise!
same!
Thanks Ryan for this workout. It's pretty hard, but really works like a charm.My pulling strength has improved significantly with this workout
I've been weight training for over 15 years and just started this ring workout today. You definitely make it look a lot easier than it actually is. Fantastic workout and I can't wait to improve.
Thank you very much. Keep us posted on your progress!
thanks for the clean form. it's easier to grab the video in pictures for the park later. just have my rings yessss
+poreofthemachine your welcome. Hope the workout goes well for you!
This is a very good beginner routine!
Simple but very effective workouts. Many thanks.
Dr.S.C.Bose
This makes rings quite approachable!
Have shared this particular video too many friends and in particular those wanting a visual resource to get started right away using gymnastic rings. Solid, dependable information - that's FREE!! #GMBAllDay
Finally found this video again!!!
Rings have definitely humbled me, it's been quite a journey.
The make almost everything just a bit harder :)
I really like this vid! I have just got my rings up high enough in my gym to start working on some of this stuff... i do it messing on casually, but your vid has put it into a good manageable routine for me to follow. i'm also dyer at pulls ups so the pull through exercise should work a treat!
cheers!
Great video, gonna make this my workout next week when I get back to the gym!
Just on it, that reverse row sit back is sneakily hardcore!
Awesome video. Ryan, i enjoy the way you explain how do perform the movements in your videos.
Thank you! It's great to have some structure to start my ring work.
Awesome! This workout looks really good, can't wait to have some fun with it :)
Thanks for the tips! I just finished my first ring workout. Holding that top position is tougher than it looks!
+Christine Faye Yeah, it's humbling for sure. Stick with it though! It's worth it :)
Absolutely. You do NOT have to be a gymnast to use these tools and get strong.
i'm older (42) can i start with rings?
Son Quatsch Yes.
@@sonquatsch8585 i'm 58 and i started with rings, so...
@@danielvaessen6376 how are you doing with the rings atm?
Great video! Going to use on my Facebook page.
This is great. Do you have a " pre- beginner" for those of us who still need to build strength to get into the first position? thanks
Pull-ups and hollow body - the way we teach those in their respective videos on our channel will give you the foundation
I've just finished the workout! Awesome and challenging! Thank you so much! I guess I know what I'll ask Santa this year;)
Thought this looked easy then tried it on Monday, I was so wrong! But really really enjoyed the workout. Did some bag work and box jumps and squat holds to supplement it. Hit it again this morning before work, really hope to build some functional strength and lose some weight in the coming months!
Awesome! Have you checked out our Rings 1 program? You might enjoy it if you are a fan of this workout! gmb.io/r1/
Sure, you could still use them. It might just be a little more difficult for some of the movements like the muscle-up, etc.
I don't think we have any video of those moves on YOuTube, though we teach them in our Level Two rings program.
Why is it that ring pullups are SO much harder than straight bar pullups? My reps were cut by 75% lol
Well, rings move... you're spending 25% of your energy on just keeping them from swinging :)
GMB Fitness Best $40 I've ever invested in my fitness. Not sure why people are are still paying that much per month on a gym membership! And it's portable too! I love it.
drewmorgan Can't beat the rings! Glad you're digging it :)
GMB Fitness what do you loop the cables over?
Rex Mantiri I do it outside, over a tree branch.
Great video! Very clear explanation! Thanks! :)
Thank you.
I need to buy some rings or diy, I think they're awesome
+bloodyhetza we recommend the Rouge wooden rings! They are a great pair!!
Toque After you.
Just buy one for convenience and safety.
Do not DIY
Watching him do the moves wrong is hilarious haha. Awesome video!
haha, it's strange how hard it can be to do them wrong *on purpose* ;)
Very helpful, thanks for the workout.
Thank you!
great clean movements for normal fit people to do
if you can show more basic exercises to achieve this level will be great idea, not every one can start from full dips for example. thx Rob
Robert Kacala We have over two hundred videos on our channel - maybe look there...
Subbed. Great video. Looking forward to browse back catalogue of videos. Thanks!
Great video. Never used rings before but I was able to do all exercises as shown in your video without straining. How long should I stick to this routine before I try to advance?
That is completely up to you! If you feel like this is easy maybe you should take a look at our Rings 1 program. :) gmb.io/r1/
Not really. We like the feel/grip of wooden rings, but it's a personal preference. $75 is about the standard price point for most commercial gymnastic rings, but you can snag a pair from Ultimate Body Press for $35 right now (they're on sale). Our favorites, though, are the wooden ones from Rogue.
Great vid.
Hello Ryan I am new to your channal, I was looking for someone who can show me gymnastic rings training ,I have to give you credit as your videos are explained in details, I tryed the rings for the first time and followed your videos I didn't complete all the exercises properly as it was difficult bu I know I will get on with this video a very big thanks, can you tell me how often should I do this training in a week?
Glad to hear that you enjoyed this video. Here's an article that can explain some workout examples for you. gmb.io/rings-workouts/
this is by far the most helpful channel in youtube in gymnastic ! i should i know if i can progress after this basics? for how long to do it?
+Chen Dadon not quite sure how to answer that question. It depends on what your goal is. Everyone is different so I can't really tell you how long to work on this for. I will tell you this the more you focus on the basics the better. When you are ready to move on you can check out our Rings 1 program here gmb.io/r1/ Hope that helps!
oh my god! nik cage on the rings !
Gmb I know u are a professional at this, thats why I really want to know whats better. A wooded ring of metal one? I never used one before but I really like to..
Please help me, any other advice are welcome to!! Thank you for reading
Kipping is where you arch your body and use momentum to get you up there. I prefer not to kip. :)
thanks!
thanks .I will definitely try those...I am trying to do a forward roll and backward roll (?) on rings. Are those on your playlist?
Superb! instructions =)
Thanks GMB. I am really enjoying the workout. What are the rest times between exercises and sets?
That depends on what else you’re practicing. The principles of programming don’t change per exercise, so just add this to you program in whatever way makes sense.
Awesome advice going to give this workout a try. The gym I train at has rings hanging from a pull up bar they also have ones from the roof. What height are the rings best set at? Thanks for the video :)
I have lower back pain and just wanted to ask if there is something wrong i can do with the top support position?And are there begginer exercises i should avoid when having back pain or are rings in general good for my back?
I'd suggest looking at the all the videos on our channel about back pain and exercises - also all over our website. If you need more help finding the right things, you can email our coaches at hi@gmb.io - if you're having chronic pains and haven't seen a doc, that's pretty important too.
Hi Ryan, i bought your program and i think its really awesome, is there a way i can manipulate things to get a more bulking affect , i have gone back to weights cause i want to bulk up more , im not interested in looking like a bodybuilder just a buffed athlete similar to some of the more bulkier gymnasts..
I would like to ask you if your programs include skills such as maltese iron, iron cross, victorian, difficult ring skills (: I am willing to buy your programs even though they are in English and I speak Spanish and I really admire your skills sir
Nope. If you want to learn actual gymnastics, we highly suggest training at an actual gymnastics studio.
Alsjoq10 You're welcome to do whatever aligns with your goals and preferences.
I was very eager to purchase GMB R1 but I felt worried after what I read in Gymnasticbodies forum that one needs a strong foundation that will take at least 4 years before taking on the rings or else there'd a potential risk of serious injury ...Can you elaborate on that please?
If you only use rings like a gymnast would, that might be true, but believe it or not, there are many basic exercises you can do on rings to prepare yourself for the more taxing stuff.
We're not in the business of making programs that hurt people, because we'd be out of business.
You can see the basic pre-requisites for R1 here: gmb.io/r1/ - we don't recommend it for beginners, but if you have at least a year of training history and can do five pull-ups, you can safely begin using rings to build that foundation.
GMB Fitness Thanks a lot ..I appreciate your feedback
Sure thing. You can email us with Qs anytime too: howdy@gmb.io- we're here to help.
***** Should be just fine
Hi Andy, great stuff as always. I,ve been with the R1 five months now and consistency is the key since I am in the phase one still :-) my numbers don't add up but the quality does. I have a question concerning inverted hang. Should I try to turn my elbow pits out as with the top position or do they stay in line with the wrists? Do they face the body? Keep up the fantastic work. Jakub
Hey Jakub! The Elbows remain in a neutral position as you go into the inverted hang. Pull down firm into the rings and keep those arm straight and you will find the elbow naturally goes to that position :)
I have a few questions about the straps being used. Can you use any type of strap with a heavy duty buckle? The reason i ask is the strap i have is to short for where i would like to place it, do they make extra long straps for higher placements?
Kristoffer Berstein Just make sure it can support your weight safely as you move.
This is a great video, thanks!
not easy thank you
Any chance you could do a buyers guide? I am trying to find a guide that talks about pros and cons for wood vs metal vs plastic and cam buckle vs carabiner. I've seen people talk about some stuff, but not a full guide for beginners, and a lot a clearly biased against one or the other.
We have our recs here: gmb.io/faves/
If you don't like those, you're welcome to look for other options and compare, but we're happy with what we have and aren't all that interested in trying out a bunch of other stuff. Equipment is just a tool; it's gotta be well-made and fit your needs. Beyond that, it doesn't matter. 99% of the equipment from reputable companies is gonna be more than adequate.
How beneficial is the top position in terms of strength progression? The only real exercises I can do at the moment are top position, rows and chin ups (I can only do 3-4 chin ups).
The position doesn't build muscle. But it preps your joints to handle the stress of things that will build more muscle. A lot of things worth training don't have a direct correlation to strength, but neglecting them can still slow your development.
@@gmbfit Alright sweet, cheers for the reply!
I can't even prop myself up on the rings! Pull ups and row sit backs are easy enough.
+Marcus Harris Learning to support yourself in top position isn't easy.
Hi Ryan, thanks for these informative videos, I am new to gym rings, I have just set some gym rings at home will start on the basics, is it OK to do these exercises with minor golfers elbow.
bruce lee Minor golfer's elbow is one of those things that turns into a major golfer's elbow if you aren't giving it the rest it needs. Since I'm not a doc seeing you in person, I can't say whether or not that'll be the case for you.
I just did my first workout on my rings. Very very tough, but I'm just the beginner. I did push ups, pull ups and an attempt to do dips, but not yet strong enough to hold myself static even for 10 sec. My arms and forearms are really sore now and have been for a few days. Is this typical of a beginner? Did I overdo it?
Eugene Froloff Any novel exercise will cause unusual soreness. You may have overdone it, but it's impossible for me to day. Rings are hard, and you should go slow and follow a solid program. This one's free: gmb.io/rings
why do you want to do the turn out at the top of the position? Ive heard this multiple times, and just dont get what its benefit is
Turning out in top position allows you to stack the joints and open up your chest. It is a more advanced position but with practice it can make a big difference in your ring training and straight arm strength.
what does "kipping" mean while doing the pull ups? btw I love your work!
Swinging your body to generate momentum and make the movement easier. It's a common compensation pattern popularized in recent years by CrossFit. It changes the movement significantly enough that it's not even the same skill.
I was wondering what you think about the Hammerhead Fitness Rings? Any input? Which do you recommend? Thanks.
What brand is your recommendation?
We like the wooden rings from Rogue, but that doesn't mean there aren't others with similar quality. That's just what we've tried and liked the most.
Ryan, should rings be free floating or locked in place? By that i mean should the rings be able to spin inside the strap or taped or secured so that the ring itself is not able to spin?
I only ask because when i watch the olympics the official rings seem secured to the strap with what looks like athletic tape and it seems like they are stuck in place and cannot freely "spin" in the strap loop. Im new to rings so i was worried that this may make a big difference in terms of wrist injuries and what not.
I noticed these moves are a little progressive into one another, can I instead put it into a circuit for weight loss goals?
You are more then welcome to put it into a circuit if you would like. Let us know how it works out for you!
What does GMB stand for?
Originally, Gold Medal Bodies: help.gmb.io/article/170-gmb-meaning
I started working with rings 1st week no problem 2nd week I really tried to turn my elbow pits out and doing that aggravated tendons in my upper forearm/bicep.
I'm backing off that elbow pit out turn but is there a better way to gradually add it?
Well, you don't wanna force the elbow rotation, and you'll probably need to increase gradually over time. For now, don't worry about the turn during exercises, but do some *low-pressure* elbow rotations in static position a little at a time until you feel confident that you've recovered.
you make that look so easy...but Rome wasn't built in a day....so they say..so i shall crack on with my beginners tutorial..:)
My shoulders ache a bit after ring dips, I'm not sure what I am doing wrong. Any advice? Thanks!
Could really be any of a thousand different things, Vince. Check this and see if you can work out what will help you: gmb.io/shoulder-pain/
How often can I do this workout to gain the strength for moving on to the next level. Every day or every second day ?
3x/wk would be the max I'd recommend
@@gmbfit Appreciated, thanks for the advice.
Is it possible to do planche pushups on the rings? I would really like to learn this.
t8music Maybe. Let me know when you've got your planche push-ups nailed on floor and we'll talk.
wow those dips are so deceiving. I could do maybe 5 and they killed me
hello
im 1,95 height and 107 kilograms
how should i divide the exercises you are showing in this video like how many sets and reps and what should i be careful of??/thank you
We have all that info in the link in the description
How would you incorporate front and back lever training along with this workout?
Max Slater can't really give you specific programming advice on youtube. I would then have to do it for every one ;)
However I usually work on harder skills at the very beginning of my session when I am finally warm.
Hello, I tried your workout with not issues, until I tried the L-sit when I had huge pain in the muscles between my shoulders and neck. It was so sore I had to stop, but 30 mins later I felt fine. Do you know what could cause such pain?
Hey, Joey! If it is your first time working on the L-sit cramping in that area is common. It can be caused by not pushing down enough through the arms. If you do not have that proper positioning, it is easy for the Trapezius to take over and cramp. Next time you work on the L-sit I recommend focusing on lowering the rings, so they are closer to the ground. Then perform the movement by pushing through your arms as much as you can lifting your chest nice and tall (no shoulders by the ears), all while leaving your toes on the ground and the legs bent. See how that feels!
Thanks for your advice! I will try it like you say. Cheers.
Am I safe to assume that this is meant to be a 3x per week workout? I am going to buy R1 soon, but I am doing this for now.
3 days a week is a good place to start!
I found this routine on the art of manliness however it does not mention rest time anywhere. What are the rest time between each set?
a minute or two. doesn’t really matter. how long to you need before you can do the next set with good form?
Why should one do the top position exercise? What does one practice while just hanging like that? Thank you.
Shoulder depression and retraction/protraction control, elbow joint conditioning, core and lower-body stabilization, etc.
If you give it a try, I'm pretty sure you'll see that it's not nearly as easy as it looks :)
It's a lot harder than it looks. Those rings want to squirrel away from you and you have to fight to keep them in position. On parallel bars, you just have to press down with the shoulders since you have a stable platform and friction to help. But on rings, you have to press with shoulders, force the rings toward your body, and keep them from moving in all directions. It gets tiring very fast.
Starting on ring work is a biiiig slice of humble pie.
GMB Fitness Thank you! And yes I agree it's not easy at all. At least not to begin with. I picked up my first pair this weekend and when I was trying to hold them in the formentioned position my arm were shaking like a autumn leave in a cold evening breeze. I've been goin pretty hard on my iron gym pull up bar until just now but this is some next level type a thing. I can't really tell you why but that is but I'm loving it anyways. One question though, will this sort of static exercises make your muscles bigger, or is it mor for control? And in that case could you just hang upside down until your arms gets tired and see some progress after a while?
Ravaxr Haha yes tell me about it. I thought I was doin pretty well with my chin ups until I got on this thing. Body is sore like it hasn't been in a pretty long while and I only did about half of what I usually do. How long does it take before you feel somewhat at ease on them?
I'm still a beginner myself, but I suspect that they take a while to get used to. What I do know is that the length of the straps is important. Shorter straps are easier to stabilize since the arc is smaller. There is a reason why olympic rings need to be attached much higher than the gymnast could ever possibly reach. With such a large arc, the rings are even more unstable, and make routines more difficult to perform.
hi GMT..
my rings are a bit weird.. they are flat at the bottom. Not a circle.
Can i use these or no.. Im thinking not because the ring offers horizontal and vertical stability. I only have one axis since the grip is horizontal
Am I right?
Would there be any benefits to switching between each pull up variation each workout ? or would it be fine just to stick with one ?
Well IMO sticking with one means you will really improve your pulling strength in that pattern. Each position requires a different recruitment of muscle. So it depends on which version you are weaker with :)
So for building well rounded upper body strength do you think it's necessary to incorporate all 3 ?. I've been focusing on neutral grip pull ups because they feel like the most balanced variation of the 3 in terms of muscle recruitment but now when I try to do standard pull ups and chin ups they are much harder because I haven't been practicing them. Thanks for the response! and sorry for the long winded question :)
No. It's simply not necessary. You do not need to "hit all the angles" for building strength. If it makes you feel good, you can rotate variations with whatever periodicity you like, but it's not gonna make any appreciable difference.
Thank you for taking the time to answer my questions :)
Where can I buy the whole ring set for home use? Like the rope and stuff?
+Sameela Ahmad we recommend www.roguefitness.com/rogue-wood-rings hope you can get a pair!
Thanks :)
Im looking to buy some rings. Are there many variances in rings other than wood vs plastic? I would like to get quality ones but dont want to spend over $75
I found out that there is something called yoga swing stand, looks like I can use that to hang the rings.
Yup, we used one for a filming project a few months ago, and if you can find one high enough, they can work great.
Of course I meant the whole team Andy Ryan and Jarlo. :-))))
Where can I find the rings in pune
+Prachi Mannikar i reckon your best bet would be snapdeal - www.snapdeal.com/product/welcare-suspension-ring/620049169848#bcrumbSearch:welcare%20rings
I have KTS syndrome which means my wrists don't rotate that a normal persons. My hands default position is palms facing behind me but from there they don't turn out, so my question is could I still do these excercise with my palms facing only forwards when shoulder level?
+Professorlabcoat That is something you would have to experiment with! Honestly see how it feels and please take your time.
Should I just keep increasing the number of reps and hold time indefinitely or move on to different exercises? If the latter is true, which ones?
Well you could certainly increase number of sets and reps and hold times. I would suggest checking out our Rings 1 program. It is a great place to start with ring training! gmb.io/r1/
+GMB Fitness That's great, I'll look it into it, thanks. One more question, Should I be introducing false grip in any of these exercises?
False grip chin ups are a great exercise. However false grip training takes time and a good place to start is with learning just the basic false grip hold. ruclips.net/video/jgAnH43bjzU/видео.html
+GMB Fitness Thanks a lot!
I was doing the top position for 10min and was going to workout for 30. Thing is my arm started to hurt from my armpit down to my hand and I'm not sure where I went wrong. I was turning or at least trying to turn the rings outwards which is a challenge. I was wondering if you experienced this and what corrections I can make to avoid injuries. I have no problem holding myself up on the rings.
Were you trying to hold yourself up there for 10 minutes? Or were you just training that particular skill for 10 minutes? Either way, you want to make sure your shoulders are being pushed down and away from your ears and you are keeping your chest nice and tall. Make sure that the rings are staying as close to your body as you can, this will allow you to gain the strength and keep you from straining the shoulder.
hi,
i notice that my left shoulder is higher than the other during dips.it also causes my body to lean more towards one side .
how can i fix this strength imbalance?
i had a left shoulder subluxtion many many years ago and it is now more flexible than the right.
please help if any one has advice. thank you
how should i wrap my rings for better grip?
If you are using plastic or metal rings a good way to increase your grip is to wrap athletic tape around the ring and patience. If you are using wooden rings try not to wrap anything and work on your grip slowly :)
Would this be a good precursor to R1? How will I know if I'm ready for R1.
The basic pre-req for R1 is 5 strict pull-ups. If you can do that, you should be strong enough to get started with R1. If not, check our pull-up tutorials :)
should we start with the gripo you show or should we start we the more advanced grip(if we are able ofc)
I'd start with the basic and start making things more difficult once you make sure you can do it all with good form and control.
Dude, you're a sElf fan?!
+Dave Brigman and good-looking too!
For the top position, are the shoulders supposed to be depressed and retracted, depressed and neutral, or depressed and protracted?
+Robert Burtchell Work on depressed and retracted.
+GMB Fitness thank you! I have r1 and 2. I went through all of lvlA on , but always questioned that position.