Thanks for this video Sondre, its great having all of these in one place. Chapters for easier reference: 1:05 Rings Pushups 8:02 BW Rows 10:58 Dips 14:44 Pull Ups 18:17 Pistol Squat 19:36 Hamstring Curls 20:49 Programming
Thanks! Awesome tips on how to plan with the rings. For a full body workout with rows, you will get a lot out of extending the legs completely, engaging thighs and glutes as well.
Much more than "the only 5 ring exercises you need", the video is very complete, going through various training techniques, adapting and making them more difficult, as well as explaining the gains, whether in mass or strength and finally, it even gave a Take an explanation of training division. Congratulations on the video!
I've never tried HSPUs using the ring straps for assistance, but that's a brilliant idea, I'm gonna try and include it in my next push session. Hopefully it’s not too arduous getting my feet around the straps 😅
You should strongly caution new rings users to adequately prepare their shoulders before even trying any push moves. Form and base strength are SO important. The same instability that make rings so effective makes the easy to cause injury!!! Scapular strength, rotator cuff preparation and core work are prerequisites for successful ring use!!
The best way to prepare for rings is to use rings. By ensuring that an appropriate progressions are used, there should be no issues. The instability will also gradually increase with the progressional steps. I think it is rather obvious that no one should use a progression they can’t do. By choosing a progression somewhere between 5-15RM I don’t see that injury should be an issue. I don’t quite understand what preparation exercises you are referring to, but most indirect work is basically worthless.
As someone who has injured himself multiple times on the rings, and sometimes after only 1-2 reps, I can concur. You gotta be careful with your shoulders!
I have a torn labrum and consequently a lot of shoulder pain and instability. I have found that simply doing arm circles between sets works wonders. I don't have much experience on rings yet, but I have a pair coming next week and I am hopeful that they will strengthen the rotor cuff and scapular stabilizer muscles more safely and effectively than other exercise modalities. With rings, it's impossible to progress until the stabilizer muscles are strong enough, assuming you are moving slowly. With barbells, machines, etc. that is not true to the same extent.
@@emilgabl9069 ring dips and flys when my body wasn't ready for them yet (starting out on rings, or years later when I hadn't been on rings in a while or wasn't warmed up enough yet)
Big fan of these minimalist workouts that cover large amounts of muscle groups on the rings! Another similar one (use assisting bands as needed): 1. Tucked front lever rows 2. Tucked planche pushups 3. Handstand pushups 4. One armed chin-up 5. Pistol squat
My calisthenics journey has lead me to rings and I love using them, but I hadn't fou d the info I was looking for concerning progressing. Thanks fir the info.
Really good video. I am searching for exercises which do not harm my lower back. I have tried your hamstrings exercise and it does pain a little bit. Maybe because the lower back is off the ground? What about pull ups (the bent knees version), is it better to have knees slightly behind or in front of you - in matters of lower back security. I like your explanation.
Thx for showing the Band-assistedOAPullup. I haven't thought of that progression yet, but I'll definetly gonna try it and most likely include it in my routine :D
Awesome video Sondre :) Thanks for the detailed breakdown. I would love to see a video on the front lever - it's something I've been working on for a while and it's coming along very slowly lol.
Really great video thank you! Love the progesssions and measurable tips. Also I’m fairly new to calisthenics and always wonder how to efficiently combine skill work and strength training exercises. Right now I do skills (human flag or handstand) first after a good warm up and then strengthening exercises but honestly having so much fun with the skills, it’s hard to motivate myself to do the strength training next 😂 I am not sure I’m doing enough exercises for strength and/or maybe i’m too tired then to progress much 😅 Should I switch it up for a while and do strength first or on some session or try and do 1x strength training session only? Currently I do 1 pull focused, 1 push focused, 1 leg focused and 1 a bit of everything more fun on the weekend ( all with skill work first ) Thanks!
Muito mais do que "os 5 únicos exercícios com argola que você precisa" o vídeo é muito completo, perpassando por várias técnicas de treino, adaptando e dificultando, bem como explanando sobre os ganhos, seja de massa ou força e por fim ainda deu uma leve explicação sobre divisão de treino. Parabéns pelo vídeo!
Heyy can you please do many variations of ring exercises 😊 I loved the introduction and from only that I learned a lot Can you do from easy to hard and include all the muscles?!
Brilliant video, Coach B., many thanks. Would love to see the rings routine for front and back levers, and for planche (😄). And also, will keep an eye out for the follow along. Stay strong, brother.
Sondre i have a question, i am 46 years old some of the stuff you show i can do, but i would like to know if i can develop to be able to do all you show in the video, specially for my age?
Great video, thx. If I were to come with a point of improvement, it would be nice if there was also some focus on the movements, like elbow placement, scapula engagement etc. Also highlight what to be careful of when doing the excercises, because they are hard when you do them the first few weeks, and you could push through in poor form and develop a bad habit or injury.
Reread my commnent, and didn´t mean to come off negative.. Video is saved in watch later and I will definitely use it as inspiration for my ring progression ;)
So good and can't agree more. On my case, I've been mixing bodyweight / rings with dumbbells to get the strength for the bodyweight exercises. It's been a good combo and went from "cannot go up and down it's so hard on pull ups" to "i can do it like i'm weightless". Same with push ups (which costed me so badly), dips (I couldn't do 1 full when started) and pistol (wasn't able to do full). Now I can do everything as I was born to lol My routine is a bit diff but same base. 5 for upper (2 for Horizontal pull, 1 for vertical pull, 1 vertical push, 1 horizontal push), 2 for lower (1 for hams + 1 for quads), 2 for core (anti-rotation + anti-extension, you already do anti-flexion if use deadlift). Upper: (you can rotate push up and dips if you can't hold both the same day) 1. Push ups (combo of normal, wide and narrow) 2. ring dips (start easy if you can't, use bands or your feet. you can use a chair to support your heels) 3. rows (with dumbbells) or full rows if you can (without feet support) 4. lat pulldown (if you can't do pull ups), negative (if you can hold the down motion) or pull up if you can 5. band pull apart Core: bear crawls + pike leg lift (transition to L-sit) Lower: cossack squats (this will give you the strength to pistol) + RDL / Deadlift (with dumbbells) There's no calf exercises as I use minimalist and walk with my tips instead of heels, which worked so badly calf and hamstrings. I've been working out on calf and never had so big and strong calfs (and hams!) until I switched to minimalist shoes.
you can setup the band way better for the pullup but i honestly dont know how to discripe it in english haha... also for rows i think a good progression is the tuck front lever row
18:19 I went straight to the legs. That is the least obvious movement. I have been using rings for years and have never thought about that hamstring exercise. That should be a good prep for Nordic curls, which are too difficult for me right now.
Thank you very much, but I would have preferred these instructions without the loud music. A music track could always be added by anyone watching, if preferred.
![How rings training is transforming my upper body strength - [30 Day Test]](http://i.ytimg.com/vi/U6uK_n46gvA/mqdefault.jpg)
Check out Movement Made minimalistic and sustainable equipment:
www.movement-made.com/
Just bought a pair of rings 10 years ago and this dropped, it's destiny!
Lmao!
Me too. Three years ago and they’ve collected dust until this video
I’m a bit scared of using rings. My grandfather got a pair of rings and he died 20 years later. That can hardly be a coincidence
Thanks for this video Sondre, its great having all of these in one place.
Chapters for easier reference:
1:05 Rings Pushups
8:02 BW Rows
10:58 Dips
14:44 Pull Ups
18:17 Pistol Squat
19:36 Hamstring Curls
20:49 Programming
Just bought a pair of rings 10 years in the future and this dropped, it's destiny!
Hahahaha yeah her comment's nuts
Thanks! Awesome tips on how to plan with the rings. For a full body workout with rows, you will get a lot out of extending the legs completely, engaging thighs and glutes as well.
Much more than "the only 5 ring exercises you need", the video is very complete, going through various training techniques, adapting and making them more difficult, as well as explaining the gains, whether in mass or strength and finally, it even gave a Take an explanation of training division. Congratulations on the video!
I've never tried HSPUs using the ring straps for assistance, but that's a brilliant idea, I'm gonna try and include it in my next push session. Hopefully it’s not too arduous getting my feet around the straps 😅
Be ready to bail and have some burns from the straps in your legs ! :D
You should strongly caution new rings users to adequately prepare their shoulders before even trying any push moves. Form and base strength are SO important. The same instability that make rings so effective makes the easy to cause injury!!! Scapular strength, rotator cuff preparation and core work are prerequisites for successful ring use!!
The best way to prepare for rings is to use rings. By ensuring that an appropriate progressions are used, there should be no issues. The instability will also gradually increase with the progressional steps. I think it is rather obvious that no one should use a progression they can’t do. By choosing a progression somewhere between 5-15RM I don’t see that injury should be an issue.
I don’t quite understand what preparation exercises you are referring to, but most indirect work is basically worthless.
As someone who has injured himself multiple times on the rings, and sometimes after only 1-2 reps, I can concur. You gotta be careful with your shoulders!
I have a torn labrum and consequently a lot of shoulder pain and instability. I have found that simply doing arm circles between sets works wonders. I don't have much experience on rings yet, but I have a pair coming next week and I am hopeful that they will strengthen the rotor cuff and scapular stabilizer muscles more safely and effectively than other exercise modalities. With rings, it's impossible to progress until the stabilizer muscles are strong enough, assuming you are moving slowly. With barbells, machines, etc. that is not true to the same extent.
@@wuffpawhow?!?
@@emilgabl9069 ring dips and flys when my body wasn't ready for them yet (starting out on rings, or years later when I hadn't been on rings in a while or wasn't warmed up enough yet)
Big fan of these minimalist workouts that cover large amounts of muscle groups on the rings! Another similar one (use assisting bands as needed):
1. Tucked front lever rows
2. Tucked planche pushups
3. Handstand pushups
4. One armed chin-up
5. Pistol squat
How do you pistol squat on rings?
I watched so many videos and they all failed to explain the proper setup/distance and angles of the rings themselves. Thank you!
My calisthenics journey has lead me to rings and I love using them, but I hadn't fou d the info I was looking for concerning progressing. Thanks fir the info.
using the feet for measuring the angle is a good and natural way. thanks for the idea.
Great video!
Thanks! I have 67 years, your expertise is very nice for me!
Is there a difference in the trx and rings? Thanks love your videos
Really good video. I am searching for exercises which do not harm my lower back. I have tried your hamstrings exercise and it does pain a little bit. Maybe because the lower back is off the ground? What about pull ups (the bent knees version), is it better to have knees slightly behind or in front of you - in matters of lower back security.
I like your explanation.
Thanks Mate, nicely explained, really good stuff here. I would love to see the progressions, please make a video for them too. Thanks for you work!
Incredible video. Clear and comprehensive.
Thx for showing the Band-assistedOAPullup. I haven't thought of that progression yet, but I'll definetly gonna try it and most likely include it in my routine :D
This is such a complete guide! So much priceless information. Thank you, Sondre!
Great video -- thanks for sharing!
I can't wait to order my complete set of equipment. I'm curious where your securing the straps indoors?
Personnaly...i use a chin up Bar.........
Have fun !!
This information is gold!
Awesome video Sondre :) Thanks for the detailed breakdown. I would love to see a video on the front lever - it's something I've been working on for a while and it's coming along very slowly lol.
Lately, I've been finishing my workouts with 2 supersets of pull ups, dips and single leg squats, with good results.
Please make the other video, thank you for the content
😮 You are not human ! incredible strength ! Congratulation friend!
Much love brother 🙏❤️. Thank you for the inspiration
I admire you so much. I wanted to ask you if you do intermittent fasting while working out?
Great video! Clear, concise and lots of info. Thank you, excited to see more!
Like the one foot in the strap tip ! 🎉
Really great video thank you! Love the progesssions and measurable tips. Also I’m fairly new to calisthenics and always wonder how to efficiently combine skill work and strength training exercises. Right now I do skills (human flag or handstand) first after a good warm up and then strengthening exercises but honestly having so much fun with the skills, it’s hard to motivate myself to do the strength training next 😂 I am not sure I’m doing enough exercises for strength and/or maybe i’m too tired then to progress much 😅 Should I switch it up for a while and do strength first or on some session or try and do 1x strength training session only? Currently I do 1 pull focused, 1 push focused, 1 leg focused and 1 a bit of everything more fun on the weekend ( all with skill work first ) Thanks!
Muito mais do que "os 5 únicos exercícios com argola que você precisa" o vídeo é muito completo, perpassando por várias técnicas de treino, adaptando e dificultando, bem como explanando sobre os ganhos, seja de massa ou força e por fim ainda deu uma leve explicação sobre divisão de treino. Parabéns pelo vídeo!
everything you need to know about rings in 20 minutes. Thanks!
Please put together an additional video on programming the exercises.
Thanks
Amazing video as always Sondre!!
excellent video.
Could you make a version with a scale on straps for fast and easy adjustments? I feel like it'd be an ultime perfect product!
There is a version with this that includes 2x our MultiStrap that also has multiple other uses 😊
@@Sondre_Berg Great!
Heyy can you please do many variations of ring exercises 😊
I loved the introduction and from only that I learned a lot
Can you do from easy to hard and include all the muscles?!
Brilliant video, Coach B., many thanks. Would love to see the rings routine for front and back levers, and for planche (😄). And also, will keep an eye out for the follow along. Stay strong, brother.
That was very good mate, cheers.
Can I add to my upper body workout with weight like dumbells bench press etc etc
Great inspiration!
Do you run? 🏃🙏
Sondre i have a question, i am 46 years old some of the stuff you show i can do, but i would like to know if i can develop to be able to do all you show in the video, specially for my age?
Is it useful to include dips in my workout if I already do push-ups?
Great advice. I subbed to your channel
14:00 well I'm not doing that in a park 🤣
😂😭💀
Great video, thx.
If I were to come with a point of improvement, it would be nice if there was also some focus on the movements, like elbow placement, scapula engagement etc. Also highlight what to be careful of when doing the excercises, because they are hard when you do them the first few weeks, and you could push through in poor form and develop a bad habit or injury.
Reread my commnent, and didn´t mean to come off negative.. Video is saved in watch later and I will definitely use it as inspiration for my ring progression ;)
With HSPU I have a big problem of putting legs inside haha you also seem tall but I always end up rotating everything
Brother love the vid! Is it possible to get time stamps? Would make it easier. If not thanks anyways.
Check out how TRX does progression/regression measurement for suspension training.
Should my shoulders stay down and back throughout the full range of motion during ring dips?
So good and can't agree more. On my case, I've been mixing bodyweight / rings with dumbbells to get the strength for the bodyweight exercises. It's been a good combo and went from "cannot go up and down it's so hard on pull ups" to "i can do it like i'm weightless". Same with push ups (which costed me so badly), dips (I couldn't do 1 full when started) and pistol (wasn't able to do full). Now I can do everything as I was born to lol
My routine is a bit diff but same base. 5 for upper (2 for Horizontal pull, 1 for vertical pull, 1 vertical push, 1 horizontal push), 2 for lower (1 for hams + 1 for quads), 2 for core (anti-rotation + anti-extension, you already do anti-flexion if use deadlift).
Upper: (you can rotate push up and dips if you can't hold both the same day)
1. Push ups (combo of normal, wide and narrow)
2. ring dips (start easy if you can't, use bands or your feet. you can use a chair to support your heels)
3. rows (with dumbbells) or full rows if you can (without feet support)
4. lat pulldown (if you can't do pull ups), negative (if you can hold the down motion) or pull up if you can
5. band pull apart
Core: bear crawls + pike leg lift (transition to L-sit)
Lower: cossack squats (this will give you the strength to pistol) + RDL / Deadlift (with dumbbells)
There's no calf exercises as I use minimalist and walk with my tips instead of heels, which worked so badly calf and hamstrings. I've been working out on calf and never had so big and strong calfs (and hams!) until I switched to minimalist shoes.
Great video
What’s the name of the equipment you use for assisted OAP?
you can setup the band way better for the pullup but i honestly dont know how to discripe it in english haha... also for rows i think a good progression is the tuck front lever row
Bedankt
Gracias!"
What is difference in push ups and dips?
I have attached the ring straps to a rubber coated pull up bar. It is always a pain to move them left or right. Does anyone have a solution for that?
First! Love your videos Sondre 🔥💪
Love the video but I dont remember all the names of the moves, can someone help me with a list?:)
Rings are the real deal - period - progression is crucial
18:19 I went straight to the legs. That is the least obvious movement. I have been using rings for years and have never thought about that hamstring exercise. That should be a good prep for Nordic curls, which are too difficult for me right now.
Just bought a pair of rings a week ago and this dropped, It’s destiny 🔥
u cool, fit and smart
How do you get like this arched belly when you handstand/ shoulder exercise?
I feel like mine is a little bit inlfating.
I believe it is called doming. There are videos on RUclips about it. Pos. Dr Jen
Dr Jenfit doming and coning
Avec un doublage en français, ce serait top ...😊
Bro made gymnastics bananas
Ring rows can also be progressed by doing them with straight legs. This is substantially more difficult than the bent leg variation
this is the kind of shit doable for us busy guys who only have 3 days to workout and cant isolate every fucking tendon ligament of our goddamn body.
And this will likely get you very far in terms of strength and muscle if you keep ensuring progressive overload 💪
Did i only though that bro looks like Haaland 😅
One armed ring push up. Damn, dude wtf 😆
Waiting for someone to make time stamps before I watch
Can't do it I need help from someone that know how to put the straps in the beam on the ceiling 😔 bingo.
❤
le seul accessoire nécessaire si on devait en garder qu'un..
Those are... not rings Sondre 🤔... I'm still going to leave a like
💟❤️😇💙❣️🤍♥️💗💜
Clickbait! Actually no rings…
I'm from India, and i am copying your technique 🙏🙏🙏
Ok sag hi zu Gemini
I Am Chinese kkk
It’s ridiculous to me why anyone would over engineer gymnastic rings beyond their amazing inherent simplicity
Thank you very much, but I would have preferred these instructions without the loud music. A music track could always be added by anyone watching, if preferred.
first second of the video and i see the most hipster "ring" in my life. No hate, but making a ring even more minimalistic?
Just bought a pair of rings 10 years ago and this dropped, it's destiny!