Gym Rings With Straps? The 135 Top Answers

While each iteration of the Summer Olympics comes with its own unlikely heroes, the most beloved traditions are the ones that (re)appear most consistently: Bob Costas’ soothing voice lulling you to sleep; Michael Phelps wins another gold medal for being more fish than man; and of course, one rubs one’s shoulders every time the cameras cut to a grimacing male gymnast suspended between two rings, which seems like a physiological impossibility to a mere mortal. Good news! While a Team USA appearance probably isn’t part of your plans for 2020, those rings don’t have to be nearly as intimidating as you think.

Like the TRX suspension system that your gym’s personal trainers are always (and with good reason) recommending their clients try, muscle rings rely on instability to deliver a type of workout that dumbbells and barbells can’t replicate. And while your weight room members may not have a full Olympic-sized gym setup, most rings can be placed in locations that are much more accessible. Sturdy rafters or gnarled branches are just as sufficient as the climbing frames in the park. Depending on your dirty look tolerance, you could also toss them in a duffel bag and hang them from the crossbar of your gym’s Olympic cage. For the DIY enthusiasts, the internet also has plenty of recipes, like this one from GMB Fitness, for building a DIY frame on your own if you’re so inclined.

Rings allow users to do all kinds of pull ups and pull ups and rows and whatnot, and if you’re feeling particularly ambitious a resistance band can run under your feet to support some of your body weight to place the famous Iron Cross within reach. However, as with many strength training disciplines, the holy grail of ring work is the strict muscle-up. And while the version performed on a horizontal bar is impressive enough, performing it on a series of independent circular holds that respond to your every move is a whole new kind of challenge. The unstable base helps reduce the temptation to tilt your knees during the upward movement to create a little friendly momentum, ensuring all the effort you put into this full-body exercise is worth it.

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This isn’t an expensive addition to your gym equipment toolbox, as both wooden and plastic rings are available for under $50. Also, floating around effortlessly on a series of muscle rings, with apologies for the clean and jerk, is about the worst looking form of exercise you can do. The coolest in the gym is always the one who can hit the Iron Cross. However, make sure that the item you end up attaching these rings to is actually as secure as you think it is. For example, hanging upside down with your head pointing straight down is a bad time to be overly optimistic.

Editor’s Note: This is a guest series by Ryan Hurst.

Welcome to day three of our series on using gymnastic rings as part of your training routine. On Monday we talked about why you should get in rings and gave tips on what rings to get and where to put them; On Tuesday we covered how to grab the rings. Today we start with a beginner routine that will help you build strength and confidence on the rings in no time. Also, we will address some frequently asked questions that pop up at the beginning.

Start ring routine

It’s time to show you how to start training with gymnastic rings.

warm up and cool down

The following video demonstrates a ring-specific post-workout warm-up and stretching routine:

The basic routine

It’s important to prepare for the stresses of ring training and avoid over-stressing what may be intense exercise. Proper warm-up and cool-down movements for your shoulders, elbows, and wrists will help you get the most out of this workout and reduce the likelihood of associated injuries.

In this workout routine, you’ll practice the fundamental movements that utilize the best qualities of the rings and put you on the path to greater upper body and core strength. The following video walks you through all the basic ring exercises.

Top Position Hold – 3 sets of 5-10 seconds. A deceptively difficult position that is far from easy to execute. This exercise challenges the strength and stability of even the strongest of people for their first time on the rings.

– 3 sets of 5-10 seconds. A deceptively difficult position that is far from easy to execute. This exercise challenges the strength and stability of even the strongest of people for their first time on the rings. Dips – 3 sets of 3-5 reps. This classic bodyweight exercise for the chest, shoulders, and arms is complicated by the instability of the rings.

– 3 sets of 3-5 repetitions. This classic bodyweight exercise for the chest, shoulders, and arms is complicated by the instability of the rings. Reverse Row Sit Back – 3 sets of 3 reps. This movement combines rows and pull-ups and teaches coordination and body control; it also strengthens all areas of the back.

– 3 sets of 3 repetitions. This movement combines rows and pull-ups and teaches coordination and body control; it also strengthens all areas of the back. Tuck/L-Sit – 3 sets of 5-10 seconds. A first step into leverage holds; there are few better exercises than these for your core.

– 3 sets of 5-10 seconds. A first step into leverage holds; there are few better exercises than these for your core. Chin-Up/Pull-Up – 3 sets of 1-3 reps. Just like dips, this is a standard bodyweight exercise for a reason. It’s the most efficient way to strengthen your entire upper body and core. Engage your butt and legs as you do this, and it becomes a full-body movement.

Perform this routine three times a week and you will be reaping the unique benefits of ring training within weeks. You can add it to your current workout if you like, but make sure to adjust your workout as needed so you don’t overdo it.

Frequently asked questions and troubleshooting

That’s really hard. What if I can’t do a single rep on the first exercise?

That is hard. It’s really. That’s what makes it so good for you! That being said, there is always a way to scale down an exercise to make it doable for you.

Take the top position hold for example. Use a sturdy box/stool/chair and stand on it so that you can still get to the top position on top of the box (lower the rings as needed or get a higher object to stand on). Hold there for a while. As you get better, put more weight on your arms and less on your feet.

The two main problems in the beginning are using your full weight and the wobbling and instability you feel. You can improve these things by reducing weight (either adjusting the rings down or increasing your starting point, or both) and improving stability (either by keeping your feet on the ground or decreasing the strapping length). You can apply these principles to almost any ring exercise, especially in the beginning with the compound movements.

Do I need grips or chalk?

handles? no Chalk? That’s a good idea. Chalk provides some traction and reduces slippage from sweat or other moisture. A block of magnesium chalk costs only a few dollars and will last forever. Click here to see an article I wrote about grips and hand care for working with gymnastic rings.

Can I do “X” moves without the basic progressions you mentioned? I really, really want to.

Well, go straight. I’m sure your health insurance would be happy to cover your medical bills.

Seriously, as with anything, patience and smart progression will win out in the end. Don’t be in such a hurry to get somewhere that you break down and don’t even leave the driveway.

How long does it take for “X” to move?

I’ll use my favorite answer to that: “It depends.”

It depends on how strong you are in the first place, how flexible you need to be to get that and how flexible you are at the moment, how much time you want to devote to it, how consistent you are in your training. how well you recover from your workout… and so on.

What if I fall on my head?

It will hurt. Hopefully not too bad.

Basically, you only fall on your head if your grip slips or you let go. So number one, never let go of the rings. Never. Only release the rings when you know and are comfortable with what you are going to land on. If you feel like your hands are slipping, grab as hard as you can and quickly bring your feet under you.

Are there leg exercises?

No not true. There are ways to use the rings like other suspension equipment (e.g. TRX) and perform assisted squats and other similar exercises. But really, that’s not the best use of the rings or the best way to train your legs. Go ahead and squat and run hills after your ring sessions. They’re good for you.

Can I use TRX straps instead?

For most of the exercises we’ve shown here, yes. But if you want to get on the rings and start doing the combination moves like the muscle-up and the tuck-to-tuck shoulder stand, the TRX won’t do it. The TRX was designed for specific purposes, as were the rings. You can do pretty much all of the TRX exercises with the rings, but you can’t do all of the ring exercises on the TRX.

Can I use rings every day?

It is possible, but you must regulate your intensity and effort very well and be aware of how your performance changes from day to day. Pick the good days, when all cylinders are firing, and work hard. Take note of the days you’ve faltered and only do the minimum.

Daily skill training is a quick way to improve, but don’t fall into the trap of going as hard as you can every time. Youngsters and teenagers may be able to do this without injuring themselves, but adults will have a much more difficult experience.

What’s next?

After spending a few months on the rings and focusing on the basic movements outlined above, you’ll have a good base of strength and become more comfortable with the rings. At this point, you could continue with the same exercises and work on increasing your sets and reps and holds, or you could move on to the more complex skills that are the hallmark of ring training.

These combination exercises take advantage of the properties of the rings that make them so different from free weights, machines, and even a fixed pull-up bar. Moving your body from the bottom up over the rings and vice versa is a great show of strength and body control.

The muscle building (detailed figure follows tomorrow) is one such movement that has been a sign of ring proficiency for the past several years. It might be an easy move for gymnasts, but for non-gymnasts it’s a great skill to work towards, and it indicates a good level of strength, flexibility, and coordination.

The L-sit-to-handstand—and the easier version of the tuck-to-tuck shoulder stand—requires significant balance, body control, and more than a decent amount of strength.

These and other moves like these will take you out of your regular gym and home exercise routine. You not only challenge your body but your mind as well, with the need for increased concentration and introspection to analyze your mistakes and correct them for your next attempts.

Take your time and build your strength and stability in the rings with the basic exercises, but don’t be afraid to step out of these and try newer and more difficult skills.

What are you waiting for? Getting started!

Don’t let the incredible and impossible feats of strength and skill of Olympic-level gymnasts stop you from training on the rings. In this post, I got you from the ground up to do good compound exercises, and I bet that within a few weeks of intense practice, you’ll experience increased strength in movements you didn’t think were possible, along with a sense of total body connection and Control.

Ring work is difficult – there is no way around it. But the fact that you can progress to keep it challenging is why they are so useful for improving our strength and fitness.

The rings are a great tool for improving your strength, mobility, and coordination, and you don’t have to be a gymnast to enjoy these great benefits.

Read the other articles in the series:

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Ryan Hurst is a former junior national gymnast and holds multiple black belts in Japanese martial arts, along with extensive experience teaching strength and skill work that brings together all aspects of his diverse knowledge base. He is co-founder of GMB Fitness (http://gmb.io), which specializes in teaching physical skill development to people of all athletic ability levels.

He also offers a free Ultimate Guide to Rings Training for Beginners, which takes you step-by-step through all the benefits of Rings Training.

Tags: exercises

Gymnastic rings are popping up in more gyms than ever before. However, many people mistakenly believe that these wooden machines are only useful for athletes who use them in competition, such as gymnasts or CrossFit athletes. In reality, anyone can use the rings and benefit tremendously as they help build strength, stability and coordination like no other device at the same time.

Anyone who has ever followed the gymnastics competitions at the Olympics knows how much strength the rings require. However, what you may not know about the rings is how effectively they can be used to build incredible muscle size and definition. The rings might not be the first tool that springs to mind when hypertrophy is your goal, but as the incredible physiques of elite gymnasts show, ring work can help build muscle in your upper body.

are they easy No, but nothing worth pursuing. If you’re willing to start below and master the techniques and routines I outline here, you’ll find that they’re a great tool for building a muscular upper body that’s as strong as it looks.

Take off from the ground

The primary exercises I’ll show you are lever grips and basic pulls and presses that emphasize control of the rings and your body.

For now, you will not perform any swinging movements on the rings. Instead, the primary exercises I’ll show you are levers and basic pulls and presses that emphasize control of the rings and your body. You’ll soon find that these are the best for hypertrophy and muscle conditioning anyway.

Most of these moves are classics that you’re familiar with, but not like this. Why watch another tutorial on how to do a pull-up, row, or dip? The answer: because everything about the rings is different.

It makes perfect sense when you think about it. When you’re doing bodyweight pull-ups on a stable object like a bar, the only moving object is your body. All you have to worry about is pulling your body to reach the bar.

With the rings you cannot rely on the stability of a bar; You have to stabilize the rings while pulling your body up to hit them. This requires more control, tension, focus and effort.

You can’t just jump on the rings and let your mind wander while you pump out the reps. This in itself is a great benefit of use. As any seasoned bodybuilder will attest, the mind-muscle connection is both real and potent in transforming your physique, and is at the heart of ring training.

You’ll immediately notice improved muscle contraction and feel, even if you’ve been training for a while. This “new” style of training can also induce DOMS like you haven’t felt since the first time you picked up a weight!

Where should I hang my rings?

One of the great things about rings is that they don’t take up much space. But not every old place will do!

Don’t just look around for something big enough to hold your rings. Look for something strong enough to support your body weight.

Find a place to hang your rings at a height of 3-4 meters (10-13 feet).

Set your rings about shoulder width apart or slightly wider.

Allow yourself enough space both in height and in width to carry out straight body movements.

Make sure your straps are long enough to hang low so you can do push-ups, planks, mountain climbs, dips, and other moves.

Children’s swings can sometimes work, provided they are large and sturdy enough. But some city parks have rules against unaccompanied adults. Don’t risk a fine!

Sturdy branches can also work, provided they are really sturdy.

There are endless possibilities to create stable structures in your garden and house. Gold Medal Bodies has a handy resource full of tried and true ideas. Use it!

Gymnastic rings workouts

Both of these routines will help introduce you to the unique challenges and charms that the rings offer, and are great for building that coveted V-shape. If you don’t get all the reps at first, don’t be surprised. Keep practicing until you can handle all reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.

Keep practicing until you can handle all reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.

Start with basic training and when you feel comfortable with it, mix in superset training.

Ring Basic Workout

Top Position Hold: 5 sets of 15 seconds, 30 sec rest Ringdip: 5 sets of 8-12 reps, 1 min rest Back row: 5 sets of 10-15 reps, 1 min rest Tuck/L-sit: 5 Sets of 15 seconds, 30 sec rest Pull-ups or Chin-ups: 5 sets of 8-12 reps, 1 min rest

Dynamic/isometric superset training

Ring Dip: 6-8 reps of dip, with 15 sec. hold in top position between each rep. Do this for 5 sets of 1 minute each. pause between sets. Reverse Row Sit-Back: 6 to 8 reps with 15 sec tuck/L-sit between each rep. Do this for 5 sets with 1 minute rest between sets. Ring Chin-Up or Pull-Up: 5 sets of 8 to 12 reps, resting 1 minute between sets.

Why these exercises?

Exercise 1. Hold top position

Holding this position correctly results in intense tricep engagement, along with contraction of the posterior deltoid and middle and lower trapezius muscles. It’s a great step to start your routine; it “wakes up” the upper body and core, preparing them for the work ahead.

Exercise 2. Ring Dip

ring dip

This classic bodyweight exercise is made exponentially more difficult by the unstable rings. So don’t be alarmed if you can’t do as many reps as you normally would on a solid object. Again, be prepared for significant tricep contraction and chest involvement, especially if you pause a second in the bottom position of the rep.

When fatigue hits, you’ll find that the last few inches of the rep seem impossible to finish. Keep pushing hard! This is where the benefit comes from.

This unique combination movement combines a rowing movement with a pull-up and supports the transitional strength between the two movements. It stimulates the development of the lats, biceps and shoulders.

It’s not uncommon to see a performance leap in regular rows and pull-ups after just a few weeks of doing these exercises regularly on the rings.

This lever grip takes ab training to the next level. Just like the top position, your arms and shoulders will be working as hard as they can. But the additional positioning that involves elevating the knees or the entire leg makes it even more difficult.

Be prepared to hold less time and do more sets in the beginning to get used to these movements on the rings.

The lats, rhomboids, deltoids, biceps, abs, forearms, and even the pecs get worked hard in the ring version of the powerful pull-up. The moving rings make it more difficult, but can also be a lifesaver for people who have elbow or shoulder problems doing pull-ups on a straight bar.

The rings’ free rotation allows you to change your position in ways you can’t with a fixed bar, and this often helps reduce the stress that may be causing you trouble.

Practice, practice, practice

There is one important thing to keep in mind when incorporating rings into your exercise routine: they require patience and dedication. One of the most common things we hear from our customers is how humbling they initially found ring training. You may be strong, but you will need to use your body differently than you are used to.

I recommend picking one of the routines outlined above and sticking with it exclusively for at least 4-6 weeks. This gives you a chance to get used to this new style of training. Don’t worry about losing ground on your other upper body exercises; If anything, you might find them stronger when you return to them.

When you feel a little more comfortable with the rings, incorporate ring exercises into your regular workout as you wish.

The ring dip is a basic bodyweight movement that primarily targets the triceps, pecs, and front shoulder. Mastering this movement will not only make your upper body stronger and more versatile, but will also help develop your athleticism as you work towards more advanced movements such as B. the sphincter muscle up. With many progression and regression variations available, the strict dip is a fantastic movement for your body but can put a lot of stress on your shoulders, so it’s important to listen to your body and work through the phases properly.

Regardless of the movement, we want quality over quantity. There’s no point in getting high volume if you’re ignorant of your form. This puts you at a far greater risk of injury, especially shoulder injuries since the shoulder is the most unstable joint in the body. Learning to dip properly and building strength in this movement, along with other upper body movements, will help strengthen, balance, and protect your shoulders.

The body can move in so many ways, so when you train, remember to move your body through vertical, horizontal, lateral, and rotational movements. We don’t always want to get stuck in one plane of movement, variation is key to developing a solid base.

Test your ability to support your own body weight at the top of a dip (finishing position) and the bottom (deepest part of the dip) on a dip attachment, then move onto a set of gymnastics rings. If you can’t do this already, you can backtrack by using your feet for support and work towards holding your full body weight as the first goal. Read back to Progressions & Regressions: Push-ups to build more upper body strength and stability.

We’re stronger in the negative phase of a movement, so whatever regression or progression you’re working with, build control as you sink into the sink for 3-5 seconds, or challenge it further by still move slower. Adding pauses at different intervals of the negative can help build the required strength in an area that may feel less efficient at supporting your bodyweight.

Bands are great for developing an understanding of the specific movement pattern required for the dip. Over time, you can work your way up to thinner bands as your strength increases. I would recommend combining these with the above prerequisites. You can also add a slower controlled pace while performing ring dips with resistance bands, which is key to learning and maximizing control.

You can attach resistance bands to dip attachments or gymnastic rings. The band will mostly help you at the deepest part of the dip as the band continues to stretch which again increases the support.

Watch the full video demonstration here.

gymnastics rings

resistance bands

Another way to build the strength required for strict dips is to use your feet for support, which still allows you to move in a vertical plane while you learn the basic mechanics. Grab some boxes and some dumbbells. This is a great option for a high-volume workout during a class when jumping in and out of a band during the workout is more difficult. However, this movement should not be rushed as you will break the form. We want to build consistency and awareness in each movement before applying intensity.

Keep your shoulders, hips and knees aligned and remember to maintain a tight hollow body while sending your elbows back. We want to avoid a hip pike position and a chest forward collapse. Carry as little weight as possible on your feet.

When you’re ready to dip without using your legs, you can stack a few extra boxes on top for bodyweight dips.

plyometric box

dumbbells

Using a set of rings and either placing your feet on the floor or on the front of a plyometric box can also develop strength and awareness on the rings. Similar to the box foot assisted dip, this variation has more variables at play. The rings are not set in a fixed position and therefore require more control to keep them close to the body and build more stability in the shoulders.

Start with your feet on the floor and then see if you can lift your feet up. The key to performing a regression is that we mimic the movement pattern to develop awareness and the ability to perform large dips later.

Avoid any forward bending with either variation as this puts undue stress on the shoulders and forces the head of the humerus (upper arm bone) forward, the scapula (shoulder blade) then rises up and you will find yourself hunching and shrugging if heavily loaded. The hips remain under the shoulders in both variants. During the execution of the movement, the hips move down and back up, not fixed in one place.

We should be able to do a controlled internal rotation in the shoulders on the way down, and then externally rotate the shoulders, keeping the hands close to the top of the body for stability.

gymnastics rings

plyometric box

The dip attachment is in a fixed position on the rig therefore it is easier for us to dip to control and navigate our body in full motion compared to dips on gym rings. When you’ve built the strength and stability to brace yourself over the dip attachment and series of rings, can control a negative dip, perform band and foot support, and now feel ready for the full dip, then you can begin building volume build up severe dips on the dip mounting bars. This will build up more of the force required to bridge the gap between the bar and the rings as you develop a strong base and have greater capacity at your disposal.

dip attachment

This option is a good choice if the above variants are not yet accessible.

Place a bench or box on either side of you. Start at the top with your arms extended on either side of your hips, send your elbows back and your butt down toward the plate, then push back up. Note that your hips should still move up and down with your body as you perform the dip, while also staying directly under your shoulders.

I like to refer to the bench dip as pushing yourself up and out of the bathtub. I prefer this route rather than positioning yourself at the side of a single box or bench. In this variation, you can still position your body between two supports, which gives your body the ability to move in the space, which translates better to the dip attachment or rings.

Use your feet for support when you cannot shift your body weight with your legs straight.

plyometric box

Bank

If you’re performing a full ring dip, make sure you’ve met the requirements. It’s important to warm up properly and prepare the right muscles to use to avoid injury. The move itself can wreak havoc on the shoulders if not done properly, especially at high volume. As we move through the Ring Dip, our shoulders have moved into extension under the elbows and hip height has changed.

Things to avoid:

Piking at the hips.

Tilt your shoulders forward.

When performing the ring dip, most of the time we see a lack of full extension in the upper elbows, which may be due to a lack of mechanical awareness, limited mobility, or the ability to efficiently support our own body weight. When diving, we control our shoulders through internal rotation. At the top of the dip, rotate your thumbs with the rings slightly outward and tighten them at your hips. This will help bring the shoulders back into an externally rotated position, although the shoulder still appears slightly forward we need to generate torque and stability in the shoulder which will help stabilize your body above before performing the next rep .

You will send your shoulders lower than your elbows. If a ring muscle up is on your list of future goals, you need to practice these deep dips. This is also a great way to protect your body in its full range. Partial training means you are more prone to injury as you will end up with weak limbs throughout the existing area of ​​your shoulders.

gymnastics rings

Adding an external load is an option to challenge your dips and increase power and volume on the rings. This can be done by using a dip belt, weight vest, or holding a dumbbell between your feet.

gymnastics rings

dumbbells

dip belt

weight vest

Mix up the pace in your dips. Adding time under tension will build more stability and strength and help develop more advanced movements on the rings. how slow can you go

gymnastics rings

The Russian Dip requires a high level of shoulder stability, flexibility and upper body strength. They’re also a great tool for learning how to move the shoulders through the transition from a tight circular build to an extension. You end up in a deep depression, just like on the rings. You can do this between two boxes, add benches on top, or use a dip attachment.

When setting up, measure the distance of your forearm to set the correct anatomical position for your shoulders. Begin by holding your body weight with your forearms. In one motion, push down, bringing your elbows up so you’re in a deep dip position, then push up through the dip. Avoid throwing your head forward and shooting through your shoulder. We want to keep the chest up to get us in a more stable position where we’re willing to push up, avoid using momentum or rocking into it. Keep your torso upright.

Watch the full video demonstration here.

plyometric box

dip attachment

benches

– Georgie Gabriel (The Henchman Yogi)

I would choose gymnastics rings immediately! Gymnastic rings (or simply rings) may seem daunting at first, but you don’t have to be a gymnast to use rings. Aside from sheer body weight, rings are the most versatile piece of fitness equipment on the market. This underrated device is very cheap to buy and even easier to set up. Don’t forget to visit our Trainer Tidbit series regularly for more health-related information! ~ Melvin Germino – FitRec Personal Trainer

One could say that the TRX is even based on rings. Although the TRX appears to be more widely used in commercial gyms. I think rings are far superior because anything you can do with a TRX, you can do with rings (and you can do a lot more exercises with rings). There’s also a misconception that you can’t train your legs with rings, but that’s just not true. For these exercises I will provide basic ring positions. Try 2-3 sets of 10 reps.

The ring support hold is a basic ring position that should be mastered first. It looks easy enough, doesn’t it? But that’s a lot harder than it looks. Since the rings are independent of each other, this forces us to stabilize our shoulders to keep the body as a whole.

Just try to hold this position for 30 seconds and avoid shaking your body. The ring brace challenges these muscles: triceps, biceps, forearms, shoulders, chest, trapezius (all 3), and core. Push-ups are one of the most important exercises in anyone’s arsenal. Try doing this exercise with rings and see how much more difficult it gets. This exercise requires shoulder stabilization and is more difficult due to the increased range of motion.

Try getting into a push-up position with the rings down (this can be a challenge in itself). When you are in the position, extend your elbows so that you almost push off the rings. Slowly lower yourself to the starting position.

L – Sit – Start in the ring support grip and slowly raise your legs in front of you. Then hold this position for 30 seconds! This exercise requires shoulder stability, tricep strength, and straight leg strength; Not to mention that it requires immense core strength and control.

If it’s too hard, try 15 seconds and build up to 30 seconds. Hamstring Curls with Rings – is another underrated exercise, this exercise is actually very similar to bicep curls but you will be curling your knees instead. Use the

additional strap that comes with the rings and fasten it so that your feet are supported by the rings.

Start with your feet off the floor. Slowly tighten your glutes and core. As you bend your knees, bring your feet down while trying to raise your back up. This exercise focuses on your hamstrings, glutes, and calves.

To view a PDF of these exercises with illustrations, please CLICK HERE

To view previous issues of Trainer Tidbits, please CLICK HERE

We all know the standard pull-up. You know the one that pretty much every fitness program includes? Where you place your palms on a fixed bar in a rack and pull your body up until your head is above the bar. It’s one of the foundational bodyweight exercises and a killer exercise for building a strong back and improving functional fitness.

Walk into any gym and you’ll see athletes performing many variations of the pull-up on gym rings (also called Olympic ring pull-ups) and straight bars (also called pull-up bars).

But what are the differences between these devices? Is one better than the other? These are the questions we will try to answer and walk you through some exercises.

Ring pull-ups vs. bar pull-ups

A common question at the gym or in the CrossFit box is “which is the best?”. Well, the answer depends on your goals, your skills, your training ethics, and your access to equipment. The best is always what you make of it. If you had both, the choices will be narrowed down to your goals. The questions to be asked are:

Are you trying to improve your muscle ups or general gym training exercises? Does fitness take precedence over gymnastic technique or complicated movements?

Aside from the obvious difference in shape, how do ring and bar pull-ups differ? At first glance, ring and bar pull-ups look very similar. Both work the lats, biceps, and core and have the same plane of motion. But there are some clear differences. The biggest difference is stability.

But even that is a more important factor when you’re above the rings (on dips and holds) and not below the rings (on pull-ups). For elite athletes, there is evidence that static ring strength training can be compared to eccentric muscle contraction training—an effect of the work required to overcome gravity while maintaining static positions.

Benefits of gymnastic rings

Perform a dead hang on the rings and then the bar. It’s harder to stay still on the rings, isn’t it? The rings are unstable and have only one point of connection to a fixed object. This instability adds an element of difficulty to any movement on rings. To prevent your body from swinging or moving from a “safe” position, you need to control the core and shoulder stabilizers.

You benefit from staying stable through increased muscle use. So this increase in difficulty becomes an advantage. I have to point out that there isn’t much to be gained here in terms of strength improvements.

The second advantage of Olympic or gymnastics rings over the fixed bar is their ability to move with you rather than stay in a fixed position. This is to our advantage for two reasons. First, you improve the health of your shoulder joints (and potentially avoid injury) because the rings allow you a greater range of motion. And second, holding rings means less strain on your wrists.

And if we want to add another benefit, we can also say that the rings are portable, making them great for home workouts or workouts on the go.

Benefits of straight bars

A straight bar allows you to target specific muscle groups differently than the rings. For example, supinating your grip puts more emphasis on your biceps.

Alternatively, a pronated-grip pull-up focuses more on the lats (both can be performed on the rings, but it’s more difficult to maintain form). You can also play around with the width of your pull-ups to focus on specific muscles.

If you’re trying to build strength or size in specific muscle groups, the bar would be more beneficial than the rings. If you’re looking for a little more freedom in the shoulders and can maintain an engaged core in perfect shape, then rings will bring you some new wins.

Both types of pull-ups target the middle and lower trapezius, rhomboids, pectoralis major and minor, posterior deltoid, lower back, latissimus dorsi, major teres, subscapularis, biceps, forearm flexors, external obliques, and erector spinae.

Are some exercises easier or harder?

Strict pull-ups are harder on the rings than on the bar. We talked about the instability of the rings and that’s what makes them tougher. In addition to a pull-up, you’re also trying to stay stable, which means you’re expending more energy per rep. You need more core strength to perform the same exercise on the floating rings.

However, moves like kipping pull ups and kipping muscle ups are easier with the rings. The level of ease depends on your strengths and weaknesses. You’ve probably noticed that some athletes find it easier to hop on the rings than on the bar, or vice versa.

At the bar, some athletes can put more power into their kip, making the bar movements easier. Others find the ability to move the rings around the movement easier. It’s really a matter of preference and skill.

Gymnastic rings and straight bar exercises

Here are some exercises that will help you mix it up with both machines (or “gym furniture,” as we like to call it) at the gym. Build strength, power, and size with these simple yet challenging moves.

Hard ring pull-ups

Adjust the rings to a height that allows you to hang without touching the ground. Grab the rings and tighten your abs, quads, and hip flexors. Extend your legs so they are slightly in front of your body, similar to a hollow grip. Turn your wrist inward and use your back and arms to pull your chin over the rings.

Remember to pull the rings down instead of pulling your body up. This creates less momentum so you can start the next rep without having to stop an unwanted momentum.

Pull-ups with a strict bar

The strict bar pull-up is very similar to the strict ring pull-up, but with the bar your wrist doesn’t rotate during the pull-up. Play around with the grip and hand positioning to target different muscle groups (wider for more lats, narrower for more rhomboids).

Grab the bar and tighten your abs, quads, and hip flexors. Extend your legs so they are slightly in front of your body, similar to a hollow grip. Use your back and arms to pull your chin over the bar.

Pull-ups with a toggle ring

Adjust the rings to a height that allows you to hang without touching the ground. False-grip the rings, then swing between arched and hollow positions. In the hollow position, pull your chin over the rings with your arms.

Pull-ups with a flex bar

Pull-ups on the flex bar are similar to kipping-ring pull-ups, but require a shorter, faster kipp. Grasp the bar fully, with hands just outside shoulder width. Swing from the shoulders and alternate between arched and hollow positions to create momentum.

Press down on the bar with your arms while lifting your feet up. Straighten your hips, then use your arms to pull your chin over the bar. Push the bar away to create momentum for your next rep.

Ring muscle ups

Probably the most aesthetic movement in CrossFit, the Ring Muscle Up. It’s a movement we all want to make. The Ring Muscle Up is similar to the bar, but you should do a longer, slower swing on the rings.

Adjust the rings to a height that allows you to hang without touching the ground. Misgrip the rings, then use your shoulders to begin the swing. Alternate between hollow and arched positions to create momentum.

In the hollow position, move your hips towards the rings, lean back and draw the rings to your chest. Once the rings are in line with your chest, lean forward to bring your head over the rings. Then hold the rings close to your body and run through your palms to achieve full lockdown.

Bar muscle ups

Grasp the bar fully, with hands just outside shoulder width. Swing from the shoulders and alternate between arched and hollow positions to create momentum. Push the bar down while moving your hips into a hollow position toward the bar.

Bend your chest forward to bring your head over the bar. Push outward to fully straighten your arms.

ring dips

Ring dips are a great add-on exercise when you’re having trouble locking a muscle. Adjust the rings to waist level, then position yourself in the top support position. Release your elbows to lower your chest until it is aligned with your hands. Push through your palms to return to a locked position.

Performing dips on an unstable platform like wrestling is the real benefit. As you perform the move, your body has to recruit additional stabilizing muscles just to keep you from falling.

ring push-ups

Ring push-ups offer more range of motion compared to regular push-ups, making them great for keeping your shoulder joints healthy. Adjust your rings between knee and waist height, then grasp the rings in a push-up position.

Place your feet against a wall for more stability. Keeping your body straight, release your elbows to lower your chest until it is aligned with your hands. Drive through your palms to return to a locked position.

frequently asked Questions

What muscles do ring dips work?

The ring dip is an advanced calisthenics, or bodyweight, exercise that primarily targets the triceps brachii. Additional muscles used include the anterior deltoids, rhomboids, and pectorals. Depending on the type of ring dip exercise, the trunk muscles can also be heavily used.

What can I use in place of ring dips?

You can use a chair, two spaced boxes, or parallettes instead of ring dips to target the muscles in a similar way.

Do Ring Dips Build Muscle?

Absolutely yes. The ring dip is one of the most underrated exercises for building strong arms and large triceps and pecs.

Are ring dips dangerous?

Ring dips are only dangerous if done incorrectly and without proper preparation. There is always a risk of muscle injury with difficult exercises. Falls from a great height are also possible if the rings are placed high, e.g. B. in muscle building exercises.

How do you make ring dips harder?

If you want to make ring dip exercises more difficult, try wearing a weight vest or weight belt. Or raise your legs as high as you can and hold them while you dive in and push back up.

If you’ve been to the gym lately, there’s a good chance you’ve seen someone perform a muscle-up. While you’re more likely to see this dynamic exercise in a CrossFit gym, muscle building is definitely showing up in general fitness facilities. At first glance, the muscle-up looks like a cross between a traditional pull-up and a tricep dip. Although it includes both movements, the muscle-up is in its own category. Read on to find out if muscle-ups are right for you, how to do them safely, and which exercises to add to your training routine to prepare your body for a muscle-up.

How to do a barbell muscle up The muscle up is an advanced exercise that involves both pulling and pushing movements of the upper body. In order to perform the move correctly, you must also have solid core strength. Brent Rader, DPT, a physical therapist at The Centers for Advanced Orthopedics, said that building muscle requires explosive power, brute force, coordination, and kinesthetic awareness. A weakness in any of these areas hinders proper performance and can lead to injury. “The basic moves in a muscle-up are the swing, pull, transition, and press, with the hardest part being the pull-to-press transition,” Rader said. Building muscle requires explosive power, raw power, coordination, and kinesthetic awareness. A weakness in any of these areas hinders proper performance and can lead to injury.

— Brent Rader, DPT, Physical Therapist, The Centers for Advanced Orthopedics Performing a barbell build is easier than using the rings. So if you’re new to this exercise, the bar is a good place to start. Because the bar doesn’t move, you must use your muscles to lift your body up and over the bar. Rader explained that this is possible when you initiate a body swing like the “Kipping Pullup” popular in CrossFit. “When timed properly, this positions the body around the shoulders and upper back for better mechanical strength,” he added. Share on Pinterest When you’re feeling ready to do the barbell muscle up, Dr. All Conrad, BS, DC, CSCS encourage all to follow these steps: As you perform this exercise, remember the basic moves we have described and shown above. This will give you a visual idea of ​​what the move should look like. While hanging from the bar with thumbs pointing towards each other, engage your core and pull yourself up toward the bar in a quick, aggressive motion while lifting your knees. Rotate your wrists as you position your chest over the bar. Do a tricep dip. Drop back into the hanging pull-up position, and then repeat the exercise. Most experts advise against modifying the muscle because it is such a demanding exercise. Rader explained that mods are simply an attempt to compensate for a lack of required skill, strength, or control. He recommended breaking the movement into segments and finding an alternative exercise for each part to train the body to perform proper muscle building.

How to Perform a Muscle-Up on Rings Using rings to perform a muscle-up introduces a dynamic component that changes the difficulty and complexity of the movement. According to Rader, the following elements change as you add the rings: The movement of the rings affects the transition, so when you initiate the swing the rings can move with your body. Depending on your preference, you can rotate your grip or adjust ring spacing at any point during muscle building.

The instability of the ring platform requires greater stability of the athlete’s shoulder girdle. While a bar remains fixed, you must control the rings at all stages of the exercise. The rotator cuff, trapezius, lats, and even the core are subjected to greater stability demands. This leads to a compromise. Competitive athletes can benefit from the increased neuromuscular challenge, but the risk of injury also increases. Share on Pinterest

Preparatory Training for a Muscle-Up If your goal is to perform a proper muscle-up, you may be wondering if there are some preparatory exercises you can do to train your body for this advanced movement. The good news? There are several ways to build your strength and power to help you achieve full muscle gain. Rader said most exercises focus on the building blocks of strength, like core stability and body awareness, proper pull-up form (to the chin and chest), and scapula stability. The level at which you train with these movements depends on your current fitness level. For some specific exercises to practice at the gym, Conrad recommended working on these three moves: Hang from the bar, practice a swinging knee raise to gain momentum (similar to the hanging knee raise with a twisting motion). This allows you to develop your core strength while building momentum for the muscle building exercise.

Practice 10 to 12 standard pull-ups.

Practice 10 to 12 tricep dips.

Muscles at Work During a Muscle-Up To propel yourself up and over the bar and then into a dip position, you’ll be relying on several muscles in your upper body, including: Latissimus dorsi (back)

Deltoids (shoulders)

Biceps and triceps (arms)

Trapezius (upper back)

Chest Muscles You also rely on the strength of your core muscles. According to Rader, people often focus on arm and upper body strength, but the core is the unsung hero of the muscle-up movement. “Not only is it responsible for initiating swing phase, but core stability is the key component to creating a foundation for transitioning down the bar,” he explained. You can see a weakness at the core when you see someone kicking and thrashing to transition over the bar once the torso is no longer positioned to create leverage.

Safety Precautions Because of the amount of force the Muscle Up puts on the shoulders and wrists, Conrad said anyone with rotator cuff problems or carpal tunnel syndrome should avoid the exercise. The key to staying healthy and moving closer to your individual fitness goals is having a qualified professional monitor your form and identify areas for improvement. If muscle building is on your radar, don’t just grab a bar and give it a try. Instead, enlist the help of a personal trainer or physical therapist to create a personalized plan.

Alternative Muscle Building Exercises To prepare your body for muscle building, consider adding alternative exercises to your training plan that prepare your body for this movement. The following exercises work your back, shoulders, arms, chest and core: machine assisted pull-ups

assisted pull-ups with a TheraBand

Chest-to-bar pull-ups

lat pulldown

Straight arm pulldowns

TRX series

triceps dips

Tricep Pushdowns

hollow body rock

all core exercises

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The rings are the most versatile piece of fitness equipment for the upper body. They’re like a TRX but look way cooler, have no gimmicks, and are a quarter of the price!

Forget bulky dumbbells, barbells and machines – with a set of rings you can slip them in a bag and train anywhere.

parks

beaches

On holiday

In your own backyard.

Just find a place to hang them and you’ve got a gym!

A bar

tree

railing

basketball hoop

2. Wild Strength Gains!

Nothing builds strength, agility and dexterity better than the rings. I often see strong people who only train with weights and machines and get humbled by how difficult it is to do the most basic movements on the rings.

In fact, I’ve become just as addicted!

My very first experience with the rings was a real ego crusher, I was shaking like a leaf just trying to keep myself upright, but the challenge of completing them was addictive and the results came faster than ever!

So why do the rings give you more bang for your buck when it comes to overall strength gains?

weights:

You can only progress by adding weight, the movement stays the same.

There are minimal skills

Often the freedom of movement is constrained by the constraints of a fixed object (barbell, machine, etc.).

Rings:

Ring training is intense, so it only takes a few moves to get the effects of a dozen other regular exercises at the gym.

As you get stronger, you’ll start unlocking badass moves like Muscle Up and Front Lever. This is a much more fun way to get the progressive overload you need to build strength!

You can still add weight to make the exercises harder, but where’s the fun in that?

Surely you’d rather get faster results and have some really cool skills to show for your hard work in the gym?

Not just another plate on the barbell!

3. Fill in your shoulders

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Gymnastic rings are popping up in more gyms than ever before. However, many people mistakenly believe that these wooden machines are only useful for athletes who use them in competition, such as gymnasts or CrossFit athletes. In reality, anyone can use the rings and benefit tremendously as they help build strength, stability and coordination like no other device at the same time.

Anyone who has ever followed the gymnastics competitions at the Olympics knows how much strength the rings require. However, what you may not know about the rings is how effectively they can be used to build incredible muscle size and definition. The rings might not be the first tool that springs to mind when hypertrophy is your goal, but as the incredible physiques of elite gymnasts show, ring work can help build muscle in your upper body.

are they easy No, but nothing worth pursuing. If you’re willing to start below and master the techniques and routines I outline here, you’ll find that they’re a great tool for building a muscular upper body that’s as strong as it looks.

Take off from the ground

The primary exercises I’ll show you are lever grips and basic pulls and presses that emphasize control of the rings and your body.

For now, you will not perform any swinging movements on the rings. Instead, the primary exercises I’ll show you are levers and basic pulls and presses that emphasize control of the rings and your body. You’ll soon find that these are the best for hypertrophy and muscle conditioning anyway.

Most of these moves are classics that you’re familiar with, but not like this. Why watch another tutorial on how to do a pull-up, row, or dip? The answer: because everything about the rings is different.

It makes perfect sense when you think about it. When you’re doing bodyweight pull-ups on a stable object like a bar, the only moving object is your body. All you have to worry about is pulling your body to reach the bar.

With the rings you cannot rely on the stability of a bar; You have to stabilize the rings while pulling your body up to hit them. This requires more control, tension, focus and effort.

You can’t just jump on the rings and let your mind wander while you pump out the reps. This in itself is a great benefit of use. As any seasoned bodybuilder will attest, the mind-muscle connection is both real and potent in transforming your physique, and is at the heart of ring training.

You’ll immediately notice improved muscle contraction and feel, even if you’ve been training for a while. This “new” style of training can also induce DOMS like you haven’t felt since the first time you picked up a weight!

Where should I hang my rings?

One of the great things about rings is that they don’t take up much space. But not every old place will do!

Don’t just look around for something big enough to hold your rings. Look for something strong enough to support your body weight.

Find a place to hang your rings at a height of 3-4 meters (10-13 feet).

Set your rings about shoulder width apart or slightly wider.

Allow yourself enough space both in height and in width to carry out straight body movements.

Make sure your straps are long enough to hang low so you can do push-ups, planks, mountain climbs, dips, and other moves.

Children’s swings can sometimes work, provided they are large and sturdy enough. But some city parks have rules against unaccompanied adults. Don’t risk a fine!

Sturdy branches can also work, provided they are really sturdy.

There are endless possibilities to create stable structures in your garden and house. Gold Medal Bodies has a handy resource full of tried and true ideas. Use it!

Gymnastic rings workouts

Both of these routines will help introduce you to the unique challenges and charms that the rings offer, and are great for building that coveted V-shape. If you don’t get all the reps at first, don’t be surprised. Keep practicing until you can handle all reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.

Keep practicing until you can handle all reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.

Start with basic training and when you feel comfortable with it, mix in superset training.

Ring Basic Workout

Top Position Hold: 5 sets of 15 seconds, 30 sec rest Ringdip: 5 sets of 8-12 reps, 1 min rest Back row: 5 sets of 10-15 reps, 1 min rest Tuck/L-sit: 5 Sets of 15 seconds, 30 sec rest Pull-ups or Chin-ups: 5 sets of 8-12 reps, 1 min rest

Dynamic/isometric superset training

Ring Dip: 6-8 reps of dip, with 15 sec. hold in top position between each rep. Do this for 5 sets of 1 minute each. pause between sets. Reverse Row Sit-Back: 6 to 8 reps with 15 sec tuck/L-sit between each rep. Do this for 5 sets with 1 minute rest between sets. Ring Chin-Up or Pull-Up: 5 sets of 8 to 12 reps, resting 1 minute between sets.

Why these exercises?

Exercise 1. Hold top position

Holding this position correctly results in intense tricep engagement, along with contraction of the posterior deltoid and middle and lower trapezius muscles. It’s a great step to start your routine; it “wakes up” the upper body and core, preparing them for the work ahead.

Exercise 2. Ring Dip

ring dip

This classic bodyweight exercise is made exponentially more difficult by the unstable rings. So don’t be alarmed if you can’t do as many reps as you normally would on a solid object. Again, be prepared for significant tricep contraction and chest involvement, especially if you pause a second in the bottom position of the rep.

When fatigue hits, you’ll find that the last few inches of the rep seem impossible to finish. Keep pushing hard! This is where the benefit comes from.

This unique combination movement combines a rowing movement with a pull-up and supports the transitional strength between the two movements. It stimulates the development of the lats, biceps and shoulders.

It’s not uncommon to see a performance leap in regular rows and pull-ups after just a few weeks of doing these exercises regularly on the rings.

This lever grip takes ab training to the next level. Just like the top position, your arms and shoulders will be working as hard as they can. But the additional positioning that involves elevating the knees or the entire leg makes it even more difficult.

Be prepared to hold less time and do more sets in the beginning to get used to these movements on the rings.

The lats, rhomboids, deltoids, biceps, abs, forearms, and even the pecs get worked hard in the ring version of the powerful pull-up. The moving rings make it more difficult, but can also be a lifesaver for people who have elbow or shoulder problems doing pull-ups on a straight bar.

The rings’ free rotation allows you to change your position in ways you can’t with a fixed bar, and this often helps reduce the stress that may be causing you trouble.

Practice, practice, practice

There is one important thing to keep in mind when incorporating rings into your exercise routine: they require patience and dedication. One of the most common things we hear from our customers is how humbling they initially found ring training. You may be strong, but you will need to use your body differently than you are used to.

I recommend picking one of the routines outlined above and sticking with it exclusively for at least 4-6 weeks. This gives you a chance to get used to this new style of training. Don’t worry about losing ground on your other upper body exercises; If anything, you might find them stronger when you return to them.

When you feel a little more comfortable with the rings, incorporate ring exercises into your regular workout as you wish.

When asked to list the gear people should buy for their home gym, Jocko Willink, commander of the Seal team and all-round badass, said, “If there’s one thing you could have, it’s a gear then probably be smart to only use wooden rings… you could basically work on rings for the rest of your life.

He’s right. Sling training is highly effective and something everyone should add to their home gym. In fact, if you’re starting from scratch, a very good argument can be made that this should be the first thing you buy.

Rings are not the only option for suspension systems. If you’ve looked at this type of gear, you’ve seen two primary choices. Good old fashioned gymnastic rings and the newer TRX style systems. With gymnastic rings for $30-$50 and TRX systems for up to $200, you may have been asking the same question I did. Which one is better?

Olympic rings are a better overall option than a TRX vibration training system for most home gym owners. Because rings use 2 attachment points (TRX uses 1), they allow for more possible movements and are better suited to compound exercises like push-ups and dips. Rings are also far more affordable than a TRX system.

That said, I’m not knocking on the TRX-style systems. I might even buy one at some point. If you already know which way you’re leaning, at the bottom of this article are my specific recommendations and a breakdown of available suspension systems.

If you’re still not sure which system is right for you, or if sling training is for you at all, read on.

Benefits of sling training

Let’s say you don’t want to take Jocko’s word. You’ve heard that you should add rings or a TRX to your gym, but nobody’s ever explained why. It’s important to reiterate the basic benefits of suspension training. That way you can decide if it’s even right for you.

versatility

I can’t think of any other training method that hits so many muscle groups in so many unique ways. Dozens of different exercises can be performed. What exercises you can do will vary by system, but whatever your choice, you have a variety of options to choose from. This is a big part of why Jocko recommends this so much!

Increased muscle activation

Suspension systems hang in space, your hands/feet are not anchored to a pole or floor. Because of this, sling trainers force your entire body to help with each exercise. You must stabilize the rings/handles while performing each movement. This activates stabilizing muscles that are not used in traditional training. Sling training recruits more muscle, resulting in improved coordination, strength, and body control.

core strength

Much of the stabilization that sling training requires comes from your core. This means you get an incredible core workout even without direct stimulation. You’ll be amazed at how well this works and you’ll never have to do a crunch again!

Progressive Resistance

Because you can raise and lower the height at which the systems hang, you can easily increase or decrease the stress on your muscles. No additional weights are required. There are seemingly endless variations of movement that make each exercise progressively more difficult. Without additional equipment, you can add increasing difficulty to a variety of movement patterns.

Better athletic training

Due to the increased core work, the activation of the stabilizers, the improved coordination and the required body control, sling training is ideal for use in sport-specific training. Like all athletics, it works because you’re moving your body through space. It is an athletic trainer that has no equal.

security

This is a big thing for me. When using a barbell or the floor, your hands are fixed in one position. The problem is that the natural angles of your hands and joints change as you move through the range of motion with each exercise. When using rings or similar devices, it allows your hands/joints to move freely with every movement. This means less stress on these joints and therefore less risk of injury!

A second safety factor is that you don’t need a spotter. Unlike most large barbell exercises, there’s no heavy weight ready to crash down on you and cause serious injury if something goes wrong. There are some very good ways to reduce this risk with barbell training, but sling training can eliminate that need altogether!

diversity

One thing I’ve learned to love about ring training is the sheer number of different variations that there are for each primary movement. There are so many different ways to push, pull, and move through a workout. I never get bored like I sometimes do with free weights!

Anyone can train with rings!

What is your goal?

Think sling training might be something for you? Does it fit your training and fitness goals? If so, it’s time to get more specific. What do you want from your home gym? What are you trying to achieve? Answer these questions and you’ll know what type of suspension system is right for you.

My goal was to add a versatile piece of equipment to my home gym that would help me build coordination and strength in my upper body. I wasn’t looking for an aerobics coach, direct core work, or anything for leg day. I wasn’t planning on traveling with it and I have a special place in my gym to mount it.

Maybe you have different goals. You may be looking for a compact portable training system. Maybe you need cardio or HIIT training. Want to blast your abs in a new and different way? Before you begin your search, it’s important to know your specific training goals. If you do, you can tailor them to the vastly different benefits that a set of rings or a TRX offers.

The finalists

When I started looking, I was surprised at how many different options there were. I’ll cover a few of these at the end of this article, but the main contenders are gymnastic rings and a TRX system. This is the gold standard in sling training. Both have a dedicated following. Both are highly potent and can be found in commercial gyms and CrossFit boxes. Both can help you achieve your goals, depending on what those goals are.

But they also have some distinct differences that will help you decide between them. Especially when you know your goals.

descriptions

gymnastics rings:

Price range – $30-$50

Material – wood or composite

Anchor Point – Independent, one for each ring

Length – I recommend buying a set of 18-20 foot straps that are 1.5 inches wide

Adjustability – Infinite, can be adjusted in each step

Weight Capacity – 600 lbs. per strap

1 year warranty

TRX:

Price range – $99-$199

Material – The handles are padded with foam or textured rubber

Anchor Point – Single anchor, can be supplied with up to 3 different mounting devices (door, pole, pole)

Length – 6′- 8′

Adjustability – 4 preset length settings

Weight Capacity – Tested to 1400 lbs.

Guarantee – 5 years

comparison

Price

Let’s start where everyone usually starts, with price. Rings win hands down in the price range. Judging purely on the price, you could buy 6 or 7 sets of rings for what a TRX costs. However, there are many valid reasons to spend more on the TRX. Again, it depends on what your goals are when making the purchase. Read on to see the full comparison and go beyond the price.

Easy setup

Both are easy to set up. For the TRX, simply select one of the three included anchor points and attach. Then connect the straps to the anchor. That’s it. With rings, each ring has its own band. This strap is looped over a pole, branch, or other support. Create a loop from the strap going through the ring and voila, you’re good to go. There is no advantage here, both are easy to set up.

portability

The TRX packs smaller and slightly lighter for travel. It’s not a huge difference, but in this day and age of trying to pack everything in one carry-on bag, it can be a definite advantage. If that is your main concern, the TRX are a good choice.

I would also recommend checking out the Monkii Bars II, which I detail at the end of the article. If I buy anything for travel I’ll probably go with the ones above the TRX.

The Monkii Bars ii are ideal for on the go!

Rings can still be nicely wrapped to take with you. The resulting package is a bit larger and typically a bit heavier than the TRX, but not so much that you can’t carry it with you. I’ve done this a few times with mine and they travel very well. As long as you have a place to set them up at your destination, you’re good to go. I’ve used trees in a park, jungle gyms in a playground, and the beams in parking garages to set up my rings and get a workout.

durability

Rings are almost indestructible. A beautiful set will last a lifetime. The same applies to the TRX system. Both will last as long as you want to keep them with good care. None is superior to the other in this area.

comfort

Some people find the rounded, bare wooden handles of rings hard and uncomfortable. When I started using mine I would have agreed. Two things fixed this. You just got used to it. The other learned to grab her. A few YouTube videos and you’ll be a pro. The handles won’t bother you at all after that.

However, the TRX grips are textured rubber and straight. Many people tend to like this feeling better than rings. Another nice feature is that the handles rotate around the straps that support them. That means they rotate when you’re doing exercises like curls or tricep extensions, which is nice.

One last point about comfort. i have huge hands The rings I recommend below come in two possible diameters. 1.11″ and 1.25”. I like that you have this choice. If you have gloves like me, get the larger set. If not, take the smaller one. It really makes a big difference. On the TRX, I wish the grips were bigger. Not me with my rings.

Setup flexibility

TRX door mount

The TRX comes with 3 different anchoring solutions. This allows for easy attachment to a door, roof pole or post/log. This makes them ideal for on the go. You can set them up pretty much anywhere 10′ and under.

Rings are a little more limited. You will need an overhead bar or branch to loop the straps over. I’ve seen DIY door brackets but they don’t come with your rings and the ones I’ve seen don’t work on every door.

The TRX is not suitable for anchoring at higher points. If there’s a tall branch or pole you want to use as an anchor, rings are many times easier to set up than a TRX. With TRX, you’re limited to reachable pull-up bars and doorframes (TRX recommends anchor heights of 7′-9′). With rings you have many more options. Simply throw the buckle end of the strap up and over your anchor point and you’re good to go!

Another very important difference between the two systems is the height you can adjust the handles/rings to. The TRX has 4 height settings. The top setting is 1-2′ below your anchor point, not higher. The bottom point is near the ground when using an 8 foot high anchor point. There are two fixed positions between the highest and the lowest.

The rings are much more flexible here. You can slide them all the way up to just next to the anchor point. You can bring her to the ground as long as your anchor point is 9′-10′ or lower. And they are infinitely adjustable, so you can adjust the ring height exactly to your wishes and needs. This is one of my favorite things about my rings.

Setup flexibility is a key area where knowing your goals comes into play. If, like me, you buy them to stay in your home gym, mount to a 9-foot ceiling joist, and use them for pull-ups, the rings win. If you need the door mount or travel capability and have more mounting options, the TRX is a better choice.

variety of exercises

This is where some significant differences begin to emerge. At the risk of sounding like a broken record, keeping your goals in mind when reviewing these differences will help you decide between the two systems.

One obvious difference that everyone will notice is that the TRX has foot straps. You can use them to elevate your feet for a challenging core workout and very intense metabolic conditioning. Even if rings lack foot straps, a variety of exercises can give you both an amazing core workout and killer metabolic conditioning workout. Both systems can make you sweat if you let them.

What you won’t read in the marketing material for the TRX is that getting your feet in these braces could be considered a sport in itself. I had a really tough time trying the TRX. Especially since putting one foot in it pulls that strap down and the other up and out of reach. I’m sure I could get better at it over time, but for me it was frustrating at best.

The next most obvious difference comes from the different anchor points. On the TRX, the straps attached to the handles move up in an inverted V-shape to a single attachment. With rings, the anchor points are directly above the rings, leaving plenty of space between the straps. This difference is absolutely huge when it comes to specific exercises.

Pull ups are much easier on rings. Not just because you can mount them higher, but because the rings can be shoulder-width apart. On the TRX, the handles hang right next to each other, straight down from their single anchor point. So not only do you have to pull yourself up, you also have to pull the handles apart under weight. This makes pull-ups on the TRX unwieldy and uncomfortable. So much so that I see a lot of people just not doing them.

You can’t do things like that on a TRX system

Push-ups are also more difficult for the TRX. Since the straps immediately taper inwards, they rub uncomfortably on the arms and back. With rings, the straps go straight up and out of the way.

Any movement performed over the grips/rings is next to impossible on the TRX. Dips and L-sits will not occur. Your torso is locked into place by the straps that run to this single, centrally located anchor point. And forget about muscle building. For normal people on a TRX this will not happen.

Finally, if you want to do gymnastics-style ring strength exercises like the Iron Cross, Maltese, some levers, or planches, TRX is a no-go here, too. These are insanely hard moves and most people aren’t going to do them anyway. If your goal is to get into serious strength training, rings are a far better choice.

It was mainly these differences that prompted me to buy rings over the TRX. I wanted these for weight training. Push-ups, pull-ups and dips would be at least part of my workout. That said, you may not want to do these exercises. There are a hundred other things you can do on the TRX. Think again about your goals!

recommendations

After much research, I have found that these are two distinctly different products. As I was looking at them and trying to decide which ones to buy, I found that I saw uses for both. It didn’t turn out to be a “this is better than that” comparison. This was so much the case that I may eventually add a TRX trainer to my arsenal should my needs dictate it.

The TRX has some distinct advantages. It is very portable and can be mounted in more places than rings. It performs better than the rings for lower body work, direct core training, and metabolic sessions. It is aimed at those who want a beginner to advanced strength workout. If your primary training goal is fat loss, that would be another reason to choose the TRX over rings.

The TRX is available in 3 flavors

The TRX Go system costs $99 and is a scaled down version that is lighter and more portable. It only comes with 2 anchoring attachments instead of the 3 you find in their other kits. If your goal is something that can travel with you, this is the system to go for. Check the current prices of the TRX Go on Amazon here.

The TRX Home 2 system costs $149. Here you get all 3 available anchor points. It’s a little beefier than the Go system as the straps are about twice as wide. The foot straps are adjustable. The webbing is more comfortable. And the handles are more comfortable than the Go system. If you’re buying for your home gym but don’t want to switch to their Pro model, this is the choice. Check the current prices of the TRX Home 2 on Amazon here.

The TRX Pro 3 system costs $199. Upgrade to Pro and get anti-microbial textured rubber grips, upgraded webbing, padded footbeds, and an anti-theft carabiner. This system is ideal for the heavy user or for use in a gym where multiple people use it. In this sense, the guarantee for Go and Home applies to a single user. The Pro is guaranteed for multiple users. Check the current prices of the TRX Pro 3 on Amazon here.

***Beware of counterfeit and cheap suspension systems!!! You can find many cheap alternatives on Amazon and other places. DO NOT BUY THESE! There have been countless reports of the metal connections failing and people falling. It’s not worth a serious injury to save a few bucks!***

ring options

Rings have their own benefits. They are perfectly tailored to strength training. Rings grow with you as you progress from the simplest of exercises to the most challenging. They allow work above and below the rings themselves. Something that is not possible with the TRX style setups. They are simple, clean and something that will challenge you for a lifetime.

There are many rings out there, but I think it’s really important that your set has a few key features.

Get wood first. I got composite for my first set and would much rather have wood.

Get a set with straps that go up to 18′-20′. This gives you an effective working distance of 9′-10′ from your anchor point.

Get a set of markers on the straps so you can easily set them up at the same height.

Opt for rings that come in a few different diameters so you can buy a set that fits your hand size.

For all of these reasons, I highly recommend this affordable, high-quality set from Rep Fitness.

alternatives

DIY

Let’s deal with the most obvious first. DIY. Yes, you can make your own TRX for just a few dollars. There are many videos on YouTube showing how to do it. I’ll do a lot of things myself, but that’s just not one of them.

With this you support my body weight over a hard floor. I wouldn’t risk that. I also like how rings feel in my hands. A sawn-off piece of PVC for a handle just isn’t enough for me. You buy this device once. Even if you go for the most expensive TRX, it only costs $200. Spend the money, save time, be safe. That makes the most sense to me.

Climbing frame XT

If you like the TRX system but want a slightly cheaper alternative, check out the Jungle Gym XT. This is the TRX’s closest competitor and between the two there are few reasons not to choose the JGXT. In fact, the JGXT has separate anchor points, making things like push-ups and dips much easier to do than with the TRX. You can check the current prices of the Jungle Gym XT on Amazon here.

Monkii Bars II

The last alternative I’ll address is the one I’ll probably buy. The Monkii Bars II. The reason I would buy something like the TRX or these Monkii Bars is for portability. I travel occasionally and hotel gyms are mediocre at best. If they even have them. The Monkii bars pack up into a really cool travel size. Simply pack up the TRX and throw it in a bag. The Monkii bars are made for on the go.

I love the idea of ​​throwing them in a backpack or tote and having everything I need for a workout while I’m away. They are well designed and look great. They also use double anchor points so they don’t have my least favorite downside of the TRX system. As I write this I feel more and more tempted to place an order for them! If you’re a frequent traveler, do yourself a favor and check them out!

I have no affiliate relationship with this product, I just think it’s cool. Check out the site here!

summary

I have had my ring set for over 4 years now. They are one of the most used pieces of equipment in my home gym. I’ve tried the TRX on several occasions and they’re really nice too. As I’ve said about 50 times in this article, it depends on what your goals are with this type of training.

Regardless of which direction you choose, I highly recommend adding suspension gear to your home gym. It will be gear you will love and use for years to come. It grows with you and challenges you and brings variety and fun to your workouts! And if you don’t believe me, take a few moments and let Jocko convince you instead!

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