Ring Training progression 1: support position on rings
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- Опубликовано: 23 авг 2019
- In this video I demonstrate the foundation of rings training, the support hold/position.
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![How rings training is transforming my upper body strength - [30 Day Test]](/img/1.gif)
I made a FREE guide that breaks down the "Foundational 8"
These are the 8 types of exercises I do to build a strong, healthy body
And I've included step-by-step video tutorials
You can get it at this link: eepurl.com/gqdPSr
I just got a set of rings, and figured I'd just try to do one dip to see what it felt like. I couldn't even move down! Been working a bit on my balance the last few days. I gotta say, it makes me feel like a kid again, and that's a good thing
How have you been doing over the last 3 weeks?
@@JerryTeixeira I actually pulled something in my back (outside of workout), which has restricted me, so I've taken the week off. But I managed to do ring holds for 20 seconds x 3 prior to that
these videos deserve more views. Very informative.
Thank you 😁
Agree
Excellent explanation. Simple and very clear.
Amazing video! I just bought rings and was keen to get into dips straight away (...and I would've probably injured myself) Your video has greatly educated me and what I need to work on first! Everything was very well explained and easy to follow as always. Very sensible channel this. Many thanks
Good to see someone talk about isometric holds in a positive way towards muscle growth and strength 💪 I use isometrics for arm wrestling for 30-120 second holds and they definitely build muscle. Might get some ring dips now 💪. Dips are my favourite tricep builder for sure.
I need to scroll a bit further in the search before finding this gem. Very good tips sir!
Glad it was helpful!
Love the amount of details in your explanation!
Thank you
Definitely a scale up with rings JT, thanks for the video.
Always worth watching 🤜🤛
Thanks, Wes. Always happy to have your feedback.
Amazing video thanks Jerry! Looking forward to other rings programming !
Sorry for the slow reply! Getting back on it shortly
Just brought some rings. This video was very helpful
Just got some rings. And, wow, one of the best purchases I've made!
They really are! Incredibly versatile and can scale with you all the ray to very high levels of strength
This is the video I was searching for. (Lots to sift through on youtube) Very clear explanation on why and how to lay the foundation for training with rings. About to start and want to be sure I don’t injure myself. It’s easy to want to do too much too soon! Thank you for sharing your knowledge with us!!
100% you want to develop that base strength through a good support hold, progressing to quickly leads to overuse type/ tendinitis type injuries. Always happy to offer advice and help as I can
Great instructional video. Like always. Gracias
Thanks for the feedback. I will be posting more frequently as the weather cools down where i live. It’s been 106 degrees for like 2 weeks straight 😢
I just bought my first pair of rings yesterday. Tried to do a dip and was very shaky, which made me realize that something was missing. This video helped me understand where I need to begin. Many thanks!
great instruction on the fundamentals here, man. love this drill.
Thank you for watching, and thanks for the feedback 🤝
Great stuff, thank you.
Going from neutral to turned out is tough as hell, been working at it for months with very little progress but keeping at it!
@@DS-ej9wm Took a break this past month since I've been doing a bunch of landscaping work, but before I stopped I was able to get the rings turned out and hold it for 5+ seconds! Not fully out like the Olympians do, but progress was being made. Rings progressions can be really slow but you just gotta keep at it.
Idk why it sounds like you live directly outside of a gladiator arena but I respect you for not being annoyed by it, I would hate that
Really helpful thanks for uploading
You are welcome
Good vid! Cheers 👍
Thanks 👍
helpful video for those getting into BWF during covid
After more than 2 decades in the gym, tried rings yesterday. Shaaaaaaaky!
Thanks!
Very helpful
0:30 That is just what I wish someone had told me when I first got my rings. Went straight into dynamics and BOOM, messed up my "shoulder/chest internal something". I guess it is never too late to learn!! You got yourself another subscriber! ( I've hit the bell too )
PS.: You wouldn't happen to know what are the muscles we are using during the hold, now would you?
Support hold is probably pecs, serratus, buy or even pulls the lats in as well as the rest of the muscles of the shoulder girdle
@@JerryTeixeira Many thanks! God bless you and all that you love!
Thank you, Velha. Much appreciated.
Great explanation, thnx!
You are so strong
thanks. very well explained. tomorrow i am breaking in my new rings with this ex and i'll add my normal routine beside, for the time being.
You’ll be surprised how well the support hold “works” despite it not looking like much.
I use it as my warmup exercise for upper body pressing bring work to this day
@@JerryTeixeira i must be already good conditioned as i could perform 40 seconds without shaking.
very interesting tool, it takes your bodyweight exercises to another level. i am glad i have them now that winter is coming and my bike rides and hicking in the mountains will decrease , i can strenghten my body for the next summer.
@arcidiavolo yeah if you are stable you can feel good about seriously training dips and more on them
Just got my first set of rings yesterday. I have no clue what to do. LOL!
Got some rings for quarantine. Been weight training for 3 years and am super shaky on these.
It takes some time, even for the very strong. The reason is most lifters haven’t developed the strength/ stability that is required for rings behind an unstable surface. Watch my rings playlist, and make sure to master the support hold
Thank you for this excellent intro into rings.
I've just started with these and need to stop the shaking but it slowly gets better.
Yeah. Work that support hold, it’s super important.
Thanks for the video. I’m new on the rings, but I’ve been doing strength training for many years, including bodyweight stuff. I can hold the support position for a fair amount of time also with some external rotation. The top of the rings however presses hard in to my forearms with severe bruising as a result. (Even when externally rotated) Can you give any pointers of what I might be doing wrong? I’m fairly heavy, though at a decent bf%.
I'm looking to get a similar rig to hang my rings from. Four questions:
1. How stable is it when doing ring exercises such as muscle ups and levers?
2. How would you rate the build quality?
3. How much is it?
4. Where did you get it from?
Great video by the way.
It's very stable for everything except for bar muscle ups you will want to anchor it. The build quality is solid. I have had mine exposed to the elements for a year and a half and its still on good shape.
5th day on rings here. 5’ 8” 150 lbs can hold for 30 sec after 2 sets of 15 sec holds. Any tips?
Once u rotate those wrists the game changes😁👍
Yeah 100%
Awesome video Jerry. I have started doing these holds a couple of days ago and I’m really enjoying them. Quick question. I don’t have rings, I use straps with handles and hang them from my pull up bar. Do you think there is any advantage in my buying rings or will my handles do the same job?
Cheers
For this movement probably not. It similar for most things, false grip for muscle ups might matter, but you should be good to go for a while if not forever, really
OK, perfect. Thanks
just bought a pair of rings today, for weight lose and strength gains, i can only hold the support hold for about4 seconds maximum, before my chest tears apart, i am overweight 94KG 5ft 11,
So practice it with your toes lightly supporting some of your Bodyweight. As you get stronger keep supporting a smaller % with your toes
@@JerryTeixeira thanks I’m in his shoes currently
Where did you buy the rings station?
Good video thank you. Do we shoot for 3 sets of 30 seconds before we move up?
If you have a stable hold with rings out for 30 you are good to go
Great video!
Besides the Rogue Fitness Gymnastic Wood Rings if found REP Fitness 1.25" Gymnastic Rings as a cheaper alternative. I rly like Rogue products and have many of them but would like to ask for your exp with Ring products.
cheers
I have plastic for outdoors since they are weather proof. I have a set of wood indoors. I honestly doubt brand matters much, hey are all basically the same thing, it's just a matter of if you prefer the 1.1 inch or the 1.25 inch.
@@JerryTeixeira Thx for your reply :) i went with some cheaper 1.25 inch ones ;D looking forward to practice my support pos ^^
Take care!
Great video. Very helpful. So what's the next progression? Is it small dips and work up to full range of motion dips? I have tendonitis too so my progression is going to suck😒
How long have you had the tendon issue and what have you done to try to address it?
@@JerryTeixeira Sorry, I just saw this. I've had it on and off for 20-25 years. I look at my total volume of work for push up and pull up variations and note when the tendonitis flares up. Then I keep at that volume and slowly move it up. Every time I do have the flare ups, I found two things that totally help. I use a tens unit a couple times during the day. I have a wireless one that I slip under my forearm compression sleeve. And I found this exercise which I do 3 sets of 12 in front of the tv several times a day. I also do it at least once a day regularly ruclips.net/video/LtR8fYEUnXI/видео.html
Hey I have the exact same pullup tower, lol.
It gets the job done 👊
Great video - thanks. What would you say a good goal for this? Ie how long should I be able to hold before moving on to a harder exercise?
30 seconds is good. If you can hold 30 dips should i be good to go
@@JerryTeixeira Got it - thank you! After practicing for a week or two, I can do 30s but not with my palms facing forward yet.
Do you train the support hold with your normal workout only or everyday and how many times do we train this to see results
You can grease the groove with support hold, so frequent, submaximal practice. I go over it in this video: ruclips.net/video/Ake56KTAGEU/видео.html
JT, on these, should you concern yourself with shoulder/scapula protraction upward as you're holding steady or just wherever you can stay steady? Couldn't tell if you were pushing upward or not. Thank you.
You want to depress the scapula at the top, but it will come with time, the same with depth. Mobility and depth increase over time also so long and you are concentrating on full range motion and not rushing the movement. You don’t need to move very slowly either, just a pace that allows full control of the movement
@@JerryTeixeira Copy that. Thank you for the pace tip too!
How often a beginner need to do support holds?
You can practice them every day as part of your warmup if you are very shaky.
is it bad if I raise it higher snd aim for holds? I am shakey as hell though
just stick to the support hold until you are no longer shaky, then move to dips
In the beginning, should I perform the support position after pushups?
Yeah you can do that for sure
Hey, is external rotation 90 degrees such that your rings are now parallel with your body, or is it less like 45 degrees out? I can only rotate up to 45 degrees, not sure if i need to train more, or that this is it.
45 is fine, it is just a means to maximally engage the pecs. You can practice wrist and forearm stretches I have at the start of my handstand playlist and they will help with that range of motion, but anywhere from 45 to 90 works
What muscles do the ring support hold build?
Pecs primarily, also serratus and triceps, especially as you Turn the rings out at the top
Jerry Teixeira oh okay. Is it good to do it everyday to train stabilizer muscles?
alex you can, as long it’s not like a high volume chest session every day
Would you recommend us to combine doing knee/leg raises while learning the support hold?
Check out Steven Lows „Overcoming Gravity“, it has very good progressions.
Yeah, it’s a good book.
You can, it will eventually lead to l sit on rings if that’s something you want to work toward
@@JerryTeixeira Thanks! Do you have a video on how to improve the leg raise? I feel like my thighs aren't strong enough, so I do knee raises. Whats the weakness here?
When the ring touch my forearm. It scratch my skin. Is this normal? Or is my grip off?
is the ring, or the buckle from the
strap scratching you?
It's happening with me. I grabed a old pair of socks, cutted the end, and put on my forearms. good gains!
What is the name of the stand?
It’s cap strength. It’s on my Amazon shop www.amazon.com/shop/jerryteixeira
How far out do you turn out your hands? 20-30 degrees?
It depends on your mobility. As far as you comfortably can
@@JerryTeixeira thanks!
die schultern dürfen sich dabei nicht nach vorne schieben und sollten hinten/unten ausgerichtet sein?
i know this is a dumb question..but how do you keep the straps from moving wider when working out on the rings??
Moving wider on what exercise?
when doing dips , static holds, ring push ups...etc etc,...i find when i try to do these the shanking from me tring to stabalize causes the straps to move cuz wider...just seeing if any ideas to keep em in place
I don’t suggest any dynamic pressing on rings at all until you have a solid, 30 second support hold that’s not shaky. Same with plank on rings before pushups.
So I would start there. Once those are solid, then dynamic pressing.
Also, how wide are your hands/how is your hand placement?
Most importantly, there are no dumb questions.
@@JerryTeixeira when your working out with rings do you adjust the rings for certain exercises or do you always keeping the same width apart for all workouts??
Heh heh heh heh heh NUICE!!!
Thanks
it's deceptively "easy" and super "basic" looking but the common person cannot do this for one second
Agreed. Rings are to be respected
This is not a proper support hold. It should be done with rings turned out, with the inner elbows facing forward.
I was dealing with radial forearm tendinopathy last year and it was super painful to externally rotate.