Ring Support Hold

The ring support hold is a fundamental gymnastic strength exercise that builds stability, control, and endurance in the upper body and core. It involves holding oneself in a locked-out position on gymnastic rings with straight arms while preventing the rings from moving away from the body. This exercise requires a high degree of stabilization due to the instability of the rings, making it an excellent foundation for more advanced ring exercises like dips, L-sits, and muscle-ups.

Before attempting the ring support hold, it’s beneficial to have some basic upper-body strength and stability. The ability to perform at least 10 seconds of a parallel bar support hold and maintain a strong plank position will help. Good shoulder mobility and scapular control are also important, as weak scapular positioning can lead to instability or discomfort. For beginners, the rings can be set at a lower height to allow for assistance with the feet.

For this exercise, you’ll need a pair of gymnastic rings set at a height that allows your feet to be off the ground when holding the support position. Chalk can be helpful to prevent slipping, and wrist wraps may offer additional support if you’re new to ring training. No additional equipment is required, though a resistance band can be used for assisted variations.

How to Perform the Ring Support Hold

1. Setup: Adjust the gymnastic rings to a height where you can comfortably jump or step into position. Stand between the rings and grip them firmly with your palms facing slightly outward in a neutral or turned-out position.

2. Assume the Position: Jump up or press yourself into the support position with straight arms. Lock out your elbows and engage your shoulders by depressing (pushing them down) and slightly retracting your scapula.

3. Maintain Core Engagement: Keep your body tight—brace your core, squeeze your glutes, and maintain a hollow body position to prevent unnecessary swinging.

4. Control the Rings: Keep the rings close to your body and avoid letting them drift outward. Your arms should remain straight and active.

5. Hold Still: Maintain this position for as long as possible with good form. Aim for stillness, avoiding excessive shaking or swinging.

6. Dismount Safely: When finished, lower yourself under control or step back onto the ground safely.

Benefits of the Ring Support Hold

• Improved Upper Body Strength: This exercise primarily targets the shoulders, triceps, and chest, helping to build pushing strength.

• Increased Stability & Control: The unstable nature of the rings forces the stabilizing muscles in your shoulders, arms, and core to work harder.

• Carries Over to Advanced Movements: Mastering the support hold sets a foundation for ring dips, muscle-ups, and static holds like the L-sit.

• Enhanced Core Engagement: Maintaining a tight body position strengthens the core, improving overall body control.

• Shoulder Health & Stability: The constant micro-adjustments required in this hold improve scapular strength and stability, reducing injury risk.

Common Mistakes to Avoid

• Rings Drifting Apart: Keep the rings as close to your body as possible to maximize stability.

• Shrugging the Shoulders: Ensure your shoulders are actively pushed down rather than shrugged up toward your ears.

• Bent Elbows: Lock your arms fully to engage the right muscles and prevent excessive strain on the elbows.

• Loose Core: Failing to engage your core will lead to excessive movement, making the hold harder to maintain.

• Swinging: Avoid excessive movement—control is key.

• Overarching the Lower Back: Keep a slight posterior pelvic tilt to maintain a strong, hollow body position.

Gym Equivalent Exercises

• Parallel Bar Support Hold – Similar mechanics but with more stability, making it a good starting point.

• Dip Machine Hold – A stable alternative for building endurance in the support position.

• Isometric Dumbbell Shoulder Press Hold – Helps build endurance in the shoulders and triceps.

• Plank on Rings – Engages similar stabilizing muscles but with less demand on the triceps.

The primary muscles engaged in the ring support hold are:

•Triceps brachii – Actively responsible for keeping the arms locked out.

•Deltoids (especially anterior and lateral heads) – Stabilize the shoulders and prevent collapse.

•Pectoralis major – Helps keep the rings close and supports shoulder stability.

The secondary muscles involved include:

• Core (rectus abdominis, obliques, transverse abdominis) – Maintains body tension and prevents swinging.

• Scapular stabilizers (rhomboids, lower traps, serratus anterior) – Crucial for maintaining shoulder positioning.

•Forearms and grip muscles – Work to control the instability of the rings.

The ring support hold is highly scalable, making it suitable for beginners and advanced athletes alike. By adjusting ring height, incorporating assistance, or modifying body positioning, you can tailor the difficulty to your current strength level. Conversely, advanced athletes can add intensity by increasing hold times, incorporating weight, or integrating variations like the L-sit. This adaptability makes it an excellent foundational exercise for anyone training with gymnastic rings.