RINGS SUPPORT | Tips for Beginners
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- Опубликовано: 1 июл 2020
- ► ONLINE COACHING: www.thetysonedwards.com/coaching
Rings Support is an introductory position in gymnastics strength training. To get the most out of it there a few pieces of advice that will make all the difference.
BRIEF BIO:
Height: 178cm / 5ft 10in
Weight: 80kg / 176lbs
I'm Tyson, I live in Australia and make functional training videos with my sense of humour violently shoved in.
My background is in Olympic weightlifting (2014 State Champion 85kg division) and Gymnastics Strength Training (Guinness World Record for Highest Standing Backflip and Accredited Gymnastics Coach).
The overriding value across my content is to place a high value on our bodies and their development by enjoying the process of learning new skills that increase its worth and enhance your experiences. I also guarantee you will say WTF (out loud) to at least ten videos on my channel.
I post weekly fitness content unlike anything else on RUclips, that's why the clicking the BELL is so great, it gives you dibs before it goes viral ;) 
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![How rings training is transforming my upper body strength - [30 Day Test]](http://i.ytimg.com/vi/U6uK_n46gvA/mqdefault.jpg)
Absolutely the best exercise for the upper body. I got my set on rings during COVID. Most people are intimidated by the rings, at 67 years old they are easy on my joints. And they make you ripped.😊
Nice to hear. I wish I'd started at 67. At 74 I find them a nice addition in keeping strength and mobility. Unaided support is hard on my elbows at this point. I use then for inverted rows and pushups more easily. As to the video - proper form and progressions are incredibly important especially as we age.
Dude amen. I commented some similar critiques on his video.
Facts*
I made the same exact thought watching Juji, thank you Tyson for spreading the knowledge! You are really one of the few who brings some real content on gymnastic strength training 💪🏻
This channel has a great combination of humor and education, love it!
Nicely said and shown. I've also been following Juji for some time (since about 2009) as a tricker but have evolved through different stages of my own training goals and interests as many of us do. Rings are currently my favourite training tool. Juji is quite prone to doing many things wrong and not even realising it himself until years later when he's shown by pro's in the relevant field.
Thank you Tyson! I had no idea I was doing the same thing with the wrists as well till now 😮
I can hold for almost 2 min on regular bars and I thought that it wouldn't be too hard on rings.... I was so wrong! When I first did them I couldn't even hold it with bent arms. I realized my stabilizers were weak as hell. Thanks for the video!
It’s not stabilisers, don’t make excuses or underestimate gymnastics strength. It’s pure strength, you’re just not as strong as you think. Train more and come back stronger you’ll get it
@@joeybmas14j…aren’t gymnasts strong precisely because they’ve worked their stabilizers so heavily?
awsome video, clarifying the right technique
Rings support hold is super humbling. Doesn't even look that impressive until you try it yourself and your body goes nope. Been working for months just to go from parallel palms to turning the rings out.
Exactly what I needed.
"It's more than just about hypertrophy and muscles, it's becomes about the connective tissue tendons and ligaments." As an "advanced" beginner I learned this the hard way, by sticking to training and incrementally gaining. It's a fact!
True! Great video Tyson, I saw that Juju video and thought it was so weird and I love Mufu.
Great job Tyson, great moves.
Thanks!
"Go to something more stable like bars"
I'm one step ahead of you brother 🍻
How do you make the transition though? Bar stuff is easy as I’ve been barbell training for years. I can dip without issue on bars. Ring dips are a totally different animal. Support holds on bars is easy AF. On rings it’s brutal. How is bar work going to help this?
I’m just gonna lower the rings so that I’m barely off the ground and if I start to wobble I won’t hurt myself. My rings might be too far apart too but that would be a tougher fix given my setup.
awesome man, to the point no BS, thanks
It's perfectly fine to start the support hold with neutral grip as long as you don't slouch. Arms turned outside comes after because it is more difficult.
This is awesome.
Thanks for the video. What if you have pain in your sternum, even if you are doing the exercise with correct form? I can easily hold the support position for more than 30s, however my sternum starts to hurt and I have to stop and crack it by leaning backwards.
I like your new style, Tyson. How long have you been dying your hair gray?
Since SBWS2
90k more people need to see this
The silver fox spreading some knowledge
thankyou !
What would be the optimal scapula position during this exercise? !When it's protracted, it feels easier to hold the position, however it also feels like the back is more rounded and for some reason that doesnt feel ike the best thing to do. Is that small back hunch considered as a mistake in gymnastics or is that ok? Thanks!
Thanks
Thank you Ned!
I have just started rings and want to master the ring support as a one of
the basics. I understand that the arms are to be locked, but i want to make
sure i'm not doing that wrong. Is the lockout supposed to be to the extent
that the triceps are doing zero work, and it's all bone to bone lockout
with biceps stretched to the point where it is almost painful at the biceps
insertion? When i do this, after stopping, it is almost difficult to bend
my arms. They feel slightly cramped at the elbow when bending. Another
thing i have read is that when doing the support holds, particularly RTO holds,
that the forearm should not touch the rings. Is that correct? Also, some
have said that proper RTO hold is for rings to be fully at 90 degrees, inline
with the body. I can almost get there, but I will need a lot of work to get
fully to 90 degrees. Please address these questions. I don't want to start
out wrong by giving myself too much leeway in form.
3:32 probably should have said to get comfortable with a false grip as well, then dips and pull ups, then muscle up before moving onto straight arm skills. I know you probably mean eventually leading to iron cross, planche etc but that should be clear if you're targetting beginners who have very weak tendons.
True true true. I'm was talking specific to straight arm strength/support so realistically once a beginner can hold support on rings the difficulty can be increased by leaning forward or moving rings away from the body (doesn't have to be into a full IC, planche etc but that is the direction/angle to make it appropriately harder).
The top of a dip is a straight arm support hold though not RTO. How are you going to dip if you can’t stay still in the lockout? That’s why I came here. I can easily do dips on bars and tried it on the rings and was so shaken and unstable it’s a shoulder injury in the making. I literally cannot do a single ring dip until I can learn support hold.
Now if by straight arm skills you mean iron cross and rto and all that then I agree. But you can’t muscle up or dip or any of that if you can’t support hold. Pull ups is all you could do.
Am I wrong here?
I hope you see this - You show that you should keep the wrists active and not fall on them, should that be the case during a dip as well?
Good stuff man, thank you! By the way, you look like Damon Albarn if he was ripped.
Will we ever get stronger series 3?
i was triggered too, I wish Juji would react to this
💪🏼
Great video thanks, when I do the ring support I really feel it in the middle of my chest, is this because it's my weakest area or am I doing something wrong thanks
Maybe just new stimulus for you.
Agreed RTO
Hey Tyson,
So I’ve been doing ring work for a little over two years now and have made good progress, but have recently noticed in my support (and other involved movements) that my right shoulder sits raised more than my left. This has been clearly noticed in me starting to do cross work on cross trainers as well, where when I lower my right scapula is elevated. I was curious if you had any ideas on how to fix this issue or if you have had anything similar happen in the past? Thanks!
There's some degree of natural asymmetry. If it's significantly different, regress the difficulty and ensure symmetry only progressing if that symmetry can be maintained.
You might have a slight degree of scoliosis. I have it, fortunately not strong but enough for my mom to notice that one shoulder when I stand is higher than my other
How upright do you have to hold your torso?
Reason I ask is that I’m a bodybuilder with a wide ribcage, a well developed back & pretty extreme carry angle. If I tilt my torso forward like I’m doing a pec focused dip I can hold support for ages, nice & tight no worries due to my torso not being in the way. The moment I try to move into a more triceps style dip with a vertical torso & hold support there it looks like I’m trying to go into an iron cross. I can damn near invert in support position but I can barely hold it when vertical due to my anatomy.
Try adjusting the straps wider?
@@TysonE hey Tyson thanks for the reply! Straps are wider than shoulder width already. To put it in context if I were to grip an Olympic Barbell for curls my hands would sit halfway towards the smooth rings at their narrowest, due to my carry angle & width. I recently saw in one of your stronger videos you were doing a 45° support hold as a deload/regression for iron cross training. That’s essentially what I get when I try to do a support hold with my torso vertical.
11,828 views only ... we will get there one day!
fusion gone wrong 3
I have considerable trouble holding correctly in the support position for even a few seconds, while holding the rings in the traditional position (bottom of ring). Almost feels as if my triceps disengage, go into neutral and my other muscle groups almost immediately fail in compensation. But oddly enough, if I put my hands on the top of the rings, it becomes much easier, and I can hold 30sec easily.
I'm not sure what that translates to in terms of weakness, improper muscle recruitment, etc ?
Would have to see video examples.
Is the support hold progression to the iron cross??
Can be.
Interesting
Quick question, you don't seem to recommend "rings not turned out, hands close to the body" as a regressed exercise, is there a particular reason, like it could enforce bad habits down the line or something? Thanks for the video by the way.
You're correct, hands can be turned in, palms against your side to regress. I've just been doing it so long it didn't occur to me to include regression.
😎
Where exactly does it strengthen the ligaments?
In the elbow.
@@TysonE is there isometric holds I can do specifically for strengthening the acromion?
@@chaddickens4335 Not that I know of sorry. Train the shoulder through a full ROM is the best general advice for healthy shoulders.
@@TysonE pretty sure my shoulder strength was lagging behind my chest strength while I was weight training. So I'm using calisthenics as a way of continuing to grow my chest as I catch my shoulder strength back up. I've just noticed that calisthenics has less risks of under training one muscle in comparison to another. I do a lot of horizontal and vertical pull so I don't think that's the issue.
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fusion gone wrong 3?
Pls say thats a yes
yes
Something is coming.
ill be waiting...
He did say he knows his form is not good.
Extending my elbows like that hurts like crazy
Make sure everything is switched on, just cos your arms are straight, don't relax the triceps for example. How's it feel on bars?
Omg turning out the wrist makes it much harder, I’ve been cheating yikes.
I'm fully proficient with bars, I go couple of times a week and drink couple of pints.
My guy. This is one of those rare times when you don’t need to say in your opinion. It’s a simple fact that he was doing it wrong. A proper ring support must be done with strains arms and the rings twisted out.
Maybe he wasnt trying to do a gymnastics ring support position...... Maybe he was trying to put the tension somewhere else instead of locking his elbows. Everybody tryimg to correct everyone else nowadays.
Look at inmates they do half range of motion and isometric exwrcises and make gains.
Isn’t locking the elbows harmful? I hear a lot of contradictory opinions?!!
No way.
FiRsT!\!1!
Show no mercy... You need to fight! Right now! Is your destiny!
Juji is full of bull tbh with a lot of his exercise knowledge. Easy to confuse what works whilst ur taking a load of drugs
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now that you hearted my comment their is no turning back, you have fell into my trap, this is my trap card you must make the succession to fusion gone wrong part 2, you will oblige, fuuuuuusioon HAAAAAAAAAAAAAAA (autistic screaming noises)
now that you hearted my comment their is no turning back, you have fell into my trap, this is my trap card you must make the succession to fusion gone wrong part 2, you will oblige, fuuuuuusioon HAAAAAAAAAAAAAAA (autistic screaming noises)