80 Strength Exercises for your Home Gymnastics Rings

There isn't a better way to get a great strength workout than on a set of rings. It is the most versatile pieces of fitness equipment in that it allows for hanging, inverted and support exercises. This video shows the huge number of exercises that can be done using a set of rings in your home. Crossfit enthusiasts and of course gymnasts are very experienced with the benefits of ring strength training. The rings in the video are designed by Rage Fitness and are very easy to install as well as extremely easy to raise and lower.
Check out our ring selection at: www.american-gymnast.com/shop/...

[@AlexandroBekos]

Support Exercises 00:25 1. Basic Support 00:30 2. Tuck Support 00:33 3. Tuck ups 00:39 4. L Support 00:44 5. L ups 00:49 6. L to Tuck Reps 00:56 7. L Quarter Reps 01:05 8. Ring Dips 01:10 9. Low Ring Dips 01:15 10. Tuck to Half Press and Hold 01:22 11. Tuck Half Press Reps 01:30 12. L to Tuck Planche Reps 01:39 13. Half Cross Holds 01:44 14. Half Cross Reps 01:49 15. Half L cross Hold 01:53 16. Half L Cross Reps Inverted Execises 02:02 1. Shoulder Stand 02:06 2. Tuck Press to Shoulder Stand 02:11 3. L Press to Shoulder Stand 02:19 4. L, Tuck Press Shoulders Back to L 02:30 5. L, Press Shoulders Back to L 02:38 6. Hand stand Hold 02:43 7. L Press to Handstand 02:50 8. Assisted Handstand Push ups 02:59 9. Assisted Half Inverted Cross Hold 03:05 10. Assisted Half Inverted Cross Reps 03:12 11. L Press Shoulders, Push Handstand, Shoulders, L 03:27 12. Hanging Tuck 03:31 13. Hanging L 03:35 14. Hanging Tuck Ups 03:42 15. Hanging L Ups 03:49 16. Hanging Tuck Roll ups 03:56 17. Hanging Pike Roll ups 04:05 18. Hanging Leg Up To Ring 04:15 19. Hanging Leg Up to Inverted Hang 04:24 20. Half Tucked Skin the Cat 04:35 21. Half Piked Skin the Cat 04:42 22. Full Tuck up Skin the Cat 04:53 23. Full Pike Up Skin the Cat 05:05 24. Bent Knee Front Lever Hold 05:08 25. Bent Knee Front Lever Pulls 05:17 26. Front Lever Holds 05:19 27. Front Lever Reps 05:29 28. Bent Knee Front Lever Pull to Inverted Hang 05:37 29. Front Lever Pull to Inverted Hang 05:45 30. Pull Ups, Rings Beside Ears 05:50 31. Pull Ups, Rings Beside Ears, Tucked 05:56 32. Pull Ups, Rings Beside Ears, L 06:02 33. Pull Ups, Rings in Front of Face 06:09 34. Pull Ups, Rings in Front of Face, Tucked 06:14 35. Pull Ups, Rings in Front of Face, L 06:20 36. Pull Ups, Rotate Rings 06:24 37. Pull Ups, Rotate Rings, Tucked 06:29 38. Pull Ups, Rotate Rings, L 06:34 39. Pull Ups, Rings to Chest 06:44 30. Half Pull Up Hold 06:44 51. Half Pull Up Hold, Tucked 06:49 42. Half Pull Up Hold, L 06:52 43. Half Pull up to Front Lever Reps, Bent Knee 07:00 44. Half Pull Up to Front Lever Reps 07:08 45. Bent Knee, Front Lever Swoops 07:19 46. Front Lever Swoops 07:26 47. Tucked Windshield Wipers 07:31 48. Piked Windshield Wipers 07:37 49. Half pull up, Tucked Windshield wipers 07:44 50. Half pull up, Piked Windshield wipers 07:50 51. Crunch Twist Ups 07:58 52. Muscle Up 08:02 53. Back Lever Hold 08:06 54. Back Lever Reps 08:10 55. Skin The Cat, Back Lever Up 08:16 56. Inverted Pike Rows Feet Assisted Exercises 08:28 1. Ring Rows 08:38 2. Modified Ring Rows 08:47 3. Ring Curls 08:53 4. Ring Triceps 09:01 5. Ring Flys 09:11 6. Modified Ring Flies 09:20 7. Push Ups 09:27 8. Ab Bridge 09:38 9. Modified Ab Bridge

[@guykr10]

Thank you captain!

[@nelsonegbule6485]

Thanks

[@iainshipley1800]

Super helpful, thanks!

[@MrDeking10]

Thanks 👍

[@AmarKumar-vs2hc]

Bro u r legend

[@TheNavy13]

This is what I call real strength... man I'm glad I find you... awesome job.

[@LilianaGarcia0430]

Excellent

[@americangymnast]

Miguel Angel Diaz Thanks! Glad you found us too!

[@DanielGarcia-eo1wo]

American Gymnast how many sets reps would you recommend?

[@nikitaw1982]

till ur form falls apart

[@S10Alexander]

Dennis from always sunny in Philadelphia.

[@americangymnast]

Haha, can't tell you how many times I've gotten that

[@DustinEtter1023]

First thing I thought, too. Had to go to the comments to see.

[@jaysonjacobs9310]

why go to the gym when you have rings

[@americangymnast]

+Jaybird J My thoughts exactly!

[@alexanderpeoplefox7117]

+Jaybird J Rings give you so much more balance. You can't put a price on that.

[@ErnestTheObserver]

+julio1c1saga Big legs are bad for gymnasts. But for regular guys, agreed.

[@ErnestTheObserver]

***** I'll have to look him up, thanks.

[@TheSick83]

+Jaybird J do both

[@YouMeTrapeze]

Can't wait to try these. Thanks for the inspo xo

[@chemoreno3081]

Thank you for this amazing video

[@soyjoseosarsiug]

GOALS!!. Awesome technique, control and real streght

[@mangotree8430]

Thank you, learned quite a bit of new routines! Also pretty cool video of insulation in progress. Cheers!

[@LorenzoKiki]

Great, I like this video because of the progressions. Thanks.

[@PeterABryan]

you are a beast! nice work!

[@paulrossiter9567]

Absolute quality ⭐️⭐️⭐️⭐️⭐️

[@balamurugan-ds8cg]

great performance and wonderful step by step exercises dude

[@boyoboyo704]

Outstanding and great music.

[@iainshipley1800]

Fantastic video, thanks. Have been training rings for a year now. Will try some of your moves next time!

[@bellysize]

A tour de force. Excellent review of ring exercises. Just shows you home amazingly versatile rings are. Thank you.

[@MichaelLynMusic]

Thank you sir..........you have inspired an old gymnast to get back to some routine!

[@SC-ye3kw]

Excellent video. Well done.

[@chauncey1154]

Amazing stuff dude ! I hav'ta get bz bc this is so functional ... thanks for posting!

[@hiphopinfukuoka]

Fantastic video!!!!!!!!!

[@chrisrdgymnasticsmusicsports]

Thanks for this bro Big help

[@rbe6963]

still watching this video, some exercises are still very hard for me but not giving up, love the rings!!

[@misrahul18]

Amazing video! Thanks!!

[@johnnybravo4737]

Thank you so much Tarek El Moussa

[@badcris]

muchas gracias, ideales para pasar la cuarentena.

[@darcyfilho8061]

Thank you!!

[@yaseenahmad4809]

Thank you very much for uploading this, it's so helpful.

[@americangymnast]

Thanks for the feedback, Yazan!

[@DANOVERBOARDvlogs]

This is actually really great!

[@tenm3737]

Very nice!!!

[@Smudgicus]

Dude, you're awesome.

[@lakeinsky4150]

looks good - I'm getting me some rings thanks for viding this, excellent

[@mixanikos2]

Very good exercises thanks

[@joelgaal6438]

Thank you so much, I love how you've structured it in order of progression for different levels so we know what to work up to once we've mastered our initial starting point. Considering gymnasts are some of the strongest athletes pound for pound, the information you've provided us with will last me years of training, and will especially be useful as I am training to be a professional mma fighter, where it is crucial to have strength at your weight class. Thanks again for this, you've helped me immensely.

[@JeanJacquesMamboBell]

this is gold !!

[@joqiii3]

Extremely impressive,!

[@manop6279]

Inspiring!!

[@gonzsori]

Wooow!! It was great, got a lot to practice

[@joejenkins4463]

Great video

[@raulfonseca9436]

My next goal... Nice, and really helpful video bro!

[@Wheel333]

Epic thanks.

[@the_sleepy_engineer]

The golden god on rings

[@chemistryfu]

This is really great! Thanks for posting!

[@americangymnast]

Thanks for checking it out!

[@MmaMoroccan81]

Thank you for video we need more exercises for beginners plz

[@Rumeel12708]

Wooo just started my journey to this!!!! I was looking for weights because of the whole lockdown but I started seeing the benefits and the ability to workout anywhere with these! Im 5'11 220 pounds, I always focused more on just heavy lifting but it's time to take it to the rings!!!! I looked like a newborn deer doing the beginner exercises 🤣. Now I got a whole dictionary of workouts.

[@petehannon7685]

A newborn deer 😂 🙌🏼

[@ttb1513]

Gotta "buck" the trend, right? Rings are great.

[@1412izzy]

Nice video. I just got a pair of rings im going to try some of your exercise's great help. Tky

[@americangymnast]

Awesome! Good luck!

[@sabidojo4879]

Dude, cover up that insulation pronto. You don't want to be breathing that stuff in.

[@Gdelosreyes_gsw]

you are a monster sir.

[@ryanbarnett3699]

I got a pair of Rouge rings they're probably my favorite equipment I've ever bought I do pull ups and dips on them still working on the muscle up but they're amazing I really don't even lift that much anymore I'm hooked in the rings

[@jaketoffen2454]

Same bro. Just bought a pair and tested them today for the first time. They are awesome ! You still use them ?

[@ryanslife4478]

@@jaketoffen2454 sorry for the late reply but yeah I'm still on them I use them for them dips all variations. I do rows muscle ups seen good results in my chest and triceps from all the dips i do on them. stick with them man and you'll see great results.

[@BoneThugsss]

Great vid! Tomorrow I'm going to buy some wooden rings to attach to my power tower. Will definitely try some of your basic moves. Very informative video

[@americangymnast]

Awesome! let me know if you have any questions

[@LarsRyeJeppesen]

Amazing

[@rawbackmitchell]

And thats all 1 set. So many new things to try. Just got my set of rings.

[@MarkBennettGuitar]

This is great - a well thought out sequence. Looking forward to applying some of these (starting tomorrow morning!) - I've got stuck in a bit of a rut with a limited range of exercises, and not making a lot of progress....

[@americangymnast]

+MarkBennettGuitar Awesome! Good luck

[@smellofmetal]

Perfect.

[@sohamsengupta4268]

My eardrum had a good exercise.🔥🔥

[@AlexanderDemin]

Great video, thanks. Bookmarked.

[@americangymnast]

Thanks for watching!

[@BEATHLETIC01]

I watched and subscribed. Now I want to learn all these exercises.

[@americangymnast]

Welcome!

[@TheDJRehab]

Aaaa yyeee very good video!! Today arrived my rings, so its awesome :) Nice training, thank you the upload!

[@americangymnast]

TheDJRehab enjoy!

[@CJSpangler316]

Great video, I just added some rings in my basement earlier tonight, right now I can barely do dips but lots to look forward too Thanks!

[@americangymnast]

That's awesome! Enjoy your training. You will see results quickly

[@Caddi96]

How is it going?

[@davidxyj]

it’s beautiful! I just unlocked ring Muscle up after 2/5 yrs … it worths every minute I love rings.

[@RuthIlongga]

Thanks

[@patrickvanmeter2922]

Super video. I'm amazed at the half tuck and tuck planche. Last april was one year since I started training the planche. Even on paralettes 1-2 second hold is it for me. I guess just keep practicing. This is very motivating. Thanks

[@americangymnast]

Patrick van meter The parallettes are a great place to start. The planche is not an easy maneuver so even a 1 to 2 second hold is great! Keep it up

[@patrickvanmeter2922]

@@americangymnast I'm 80 this month and still at it. Still don't have the planche but training for it is great exercise. Love the rings.

[@gabarc2]

It's really nice watching this video again and realizing I can do almost all the exercises

[@jaketoffen2454]

For real? You must be jacked. I just started on rings and can only do the basics.

[@montybennett5220]

Wow I'm exhausted looking at this workout 💪💪💪💪 and inspired 💪💪

[@americangymnast]

You can do it!!

[@arielmagno8280]

this is the first channel where i saw everything i can do with rings, thank you so much

[@americangymnast]

Thanks for watching

youtube recommeded me this video in 2020. great video.

[@esmech930]

Muy buenos ejercicios

[@konisia]

Great video and huuuge inspiration. I've already tried some easier exercises!

[@americangymnast]

Glad you liked!

[@TheSick83]

excellent really excellent! I have been on rings now for say two months-ish and I can do alot of the basic L position dips, pull ups & with decent form. Now im trying that turn into quarter press (so hard atm) & muscle ups (restricted). I do a few other basic exercises I made up myself, but I want to do that cross L-sit that looks insane :) . My shoulder is absolutely fkd completely torn off the bone rotator cuff, so over head is risky, but I have improved so much since starting ring training. I think 2-3 friends of mine have begun incorporating ring training into gym routines since I have encouraged them into tryng it. :) love it just love it!

[@americangymnast]

+TheSick83 that's awesome!

[@jaredburt24]

Danke

[@leccionesdebateriayperc]

Wao, you are amazing

[@klaudiagirczys5426]

Think you.

[@electricchef686]

AWESOME VID . WICKED TRACK

[@TheDjSweets]

absolutely inspired me to book time off of work to practise on the Rings. You are a Ring God. since starting on Rings I don't even want to do weights any more except for squats. it's a honour to watch this video of your art that you clearly perfected. Please let us know if you come to UK. bless.

[@americangymnast]

TheDjSweets I really appreciate the compliment! I rarely do any form of weight lifting myself because I love body weight training so much. Let me know how you are getting along and if you have any questions. Cheers!

[@TheDjSweets]

American Gymnast so far this is my 3/4xs a week routine: 2 sets 12 reps - Incline press ups + wrist warm ups 5 sets 15 secs - Top Position Hold (Basic Support) palms facing out 5 secs 4 sets 6 reps - Reverse row sit back 4 sets 6 reps - Tuck Ups 4 sets 5 reps - Front lever tuck pull-ups (not sure if correct name for this) 4 sets 6 reps - Low dips 4 sets 2 reps - Full Pike Skin The Cats (my favourite) I timed myself today from 15:00 and finished bang on 15:33. I then hit the mats and done: 3 sets 15 reps - Russian twist 3 sets 15 reps - Heel touches 3 sets 12 reps - Church bell ringers (abs) Last week was new and strange and form was very hard. Love dips on bars but was shaking all over the place on rings last week. this week shaking reduced by at least +95%. I weigh in at 13.4 stone at the moment (182lbs).

[@americangymnast]

TheDjSweets Nice! Sounds like you are getting along quite well and progressing. Once you get past the shakiness and start to develop more strength, things will come easier and easier. Keep it up!

[@kayakmaccaz9256]

TheDjSweets are you still ring training?👍🇬🇧

[@jeffsellers5468]

Awakened!

[@maryuuniekas3088]

cool!

[@Htaherian]

Assisted handstand push-ups is super crazy!!!!

[@damiankim8452]

nice video . youre very strong

[@americangymnast]

Glad you like it, Damien!

[@alessandrozita2862]

what's the soundtrack to this video? love it

[@firstlast493]

Лучшее видео!

[@pinnaclepointstudios]

Thank you, Dennis from It's Always Sunny In Philadelphia

[@americangymnast]

Haha - I hear that daily!

[@Sr82.]

Hello love the video it's helped me lots over the last few years but I have a question . My wrists ars suffering trying to hold a false grip which is causing havoc with rolls and muscle ups as you can imagine. I noticed you have straps on your wrist ,I've never tried them as it's only been a small part of the workout but as it's become my whole workout I feel my grip not being 100% anymore , should I buy straps and wrap them tight or will that make my grip worse over time as its not being used as much . Thanks love the videos your insane honestly . You were blessed with low gravity I'm sure

[@capricornblack3450]

His power level is over 9000!!

[@metapatriot]

Thanks for the great video this helps me out a lot I just started the rings about three months ago I am 55 but I am doing OK I still haven't gotten an unassisted muscle up I get a lot of soreness where the bicep and forearm join. making progress on my handstand I guess I am still training my nervous system and my stabilizer muscles thanks for the help P.s. If I were close I would help you cover up that insulation so you don't have to breath that.

[@americangymnast]

Haha, not to mention it's such an eyesore in my videos!

[@bobjamer8956]

+Meta Patriot "P.s. If I were close I would help you cover up that insulation so you don't have to breath that." - Yeah, you're right! Hopefully, he has it covered up by now. I think that insulation has asbestos in it. Bad stuff!

[@steelgila]

Incredible! That he can do all that many high intensity reps in one session! All you need after that is a good leg day and you've got all bases covered.

[@ukasz77722]

Dobry jest 👍

[@Demon_Frosty]

Where the heck were you all this time ? Amazing workout. Wow

[@americangymnast]

haha, I'm here! glad you enjoyed

[@Chris-df5gc]

just wow...

[@nabukodonosorcito]

Great video with a wide variety of exercises. I'm going to install my new pair of rings in my room, as I have no beams or rafters I'll have to set them up in the ceiling with parabolts. What front, back and side distances do you think I'll have to keep from the walls, so that I can perform these exercises?

[@americangymnast]

Hey Mikel, glad you enjoyed the video. I would give yourself at least 5 feet in front and behind you to allow for these type exercises. The front and back lever demand the most space with your body being completely straight out, but it's only about three fourths body length extending out from the rings. The distance to the sides of you isn't as critical. A few feet should be sufficient to allow for any straddle strength skills you may do. Good luck with your training. If you need assistance with your ring selection, please don't hesitate to ask. I also have a Ring strength fitness guide our site that describes each of these maneuvers in detail. Have fun!

[@Teckpow]

I wonder why haven't I seen your channel before, you upload AWESOME stuff! Subscribed and I have a question, the rings are new to me but I have experience with the pullup bar and my strength is good but once I get in the ballancing position for dips my hands start losing their ballance. Could that be because my body is used to a stable inmovable bar and my stabilizing muscles are weak? Thank you in advance man, you're awesome!

[@americangymnast]

Teckpow You are exactly right. It's amazing how challenging rings are (no matter your strength level) when you are brand new to them. Do the basic support maneuver often in the beginning and work your way up to holding it for over a minute. You will start to develop those stabilizer muscles and will have no problem with dips after devoting some time to this. It can be frustrating, but stick with it and you will be glad you did. Things will get easier and more fun as you start working on bigger strength elements. Good luck and please let me know if you have any other questions

[@rbe6963]

Built a frame in garden last year, now in lockdown it is a life saver lol

[@americangymnast]

Nice! I've been on my rings quite a bit lately too ha

[@dnafarmboy8338]

hoooah shoulder be on fire!

[@chrisplayz253]

Take your top off man!!!!

[@MpPalumbo]

Dennis from always sunny is a beast on rings 😆

[@pdivvie]

I'm not a gymnast but I'm getting these rings to intensify my calisthenics training, can you please tell me if I should use hollow body form on all these moves? For instance say I do pushups and pullups on the rings, should i use hollow body or standard form?

[@TubeOfTheYou1000]

How do i go about making a weekly routine with these exercises from beginners to advanced?

[@yanktank3215]

Please you list and exercices thx

[@Hoish999]

This video is an awesome resource for getting some extra ideas that weren't in 'overcoming gravity' that I'll definitely be coming back to. Thanks! I did have a quick question, if you have time to answer it: Do you have any particularly good tips for practicing how to keep the legs straight during pikes and l sits? Or do you have any good exercises that aren't particularly common (like the hip flexor dynamic stretch in your beginner video) which may be good? I think I have a poor hamstring flexibility and overall lower body tightness in the hips and groin. I tried daily static stretching but it didn't help much. (Ideally I'd really like to work up to doing a pancake stretch and the splits...)

[@americangymnast]

Harshal Davda Hey Harshal, typically when you have a tendency to bend your knees when you lift your legs to the L position, it's because you haven't yet developed the strength to lift your legs in the straight position. Bending of the knees is a reaction to make the maneuver easier. As you mentioned, this has to do with hip flexor strength, as well as core strength/abdominals. You saw the hip flexor exercise from one of my beginner videos. This really is a good way to develop these muscles. keep your knees locked during the exercise and start with your hands a little closer to your knees in the beginning. Do several sets every day. Once that starts to get easy, start to move your hands out further from your knees, making the exercise more challenging. In addition to the hip flexor strengthening, do a lot of abdominal work and really focus on your core. A good number of the hanging exercises I show in the video are great for ab work. Since you are struggling with the L Support, it would really benefit you to work the hanging L quite a bit. It's easier than the L support but will help with working those muscles. Do the hanging L hold as well as the repetitions and try to work your way up to being able to pull your your feet (with) straight legs all the way up to the rings. Once you see progress there, you can work the L support on the ground first before taking them up to the rings. The best way to do this is to train them on a set of parallettes. (if you don't have a set, you can check ours out here: www.american-gymnast.com/shop/Parallettes-C256.aspx) While working your L on the ground, keep doing basic support exercises on the rings. Do lots of tuck holds and tuck up repetitions. The L support is difficult for many people and takes time and a lot of work, but if you do all of these things consistently, you will get there. Good luck and let me know if you have any other questions. Cheers!

[@Hoish999]

American Gymnast Holy crap! What a thought out and extremely helpful reply. Thank you so much American Gymnast! I really appreciate it and I'll put it into my practice for sure.

[@artfromdheart]

Wow, what a wonderful video. Well organized too! It should definately have more views - but sad truth that only controversial title like 'super human strenght' get millions of views. I am starting my 3rd month at the gym ATM -taking it easy after years of neglect and sitting on my ass. Currently am at the level that I can NEARLY do 4 sets of 6 dips and 6 pull-ups (last few reps assisted) and am slowly working my way up :) also doing running, other cardio, lower back and abs and A LOT of streching as I feel its very important ...planning to buy "Gymnastic Bodies" program and "Fitness FAQ" bodyweight program to help me going - do you have any beginners guide to rings that you either sell yourself or would recommend?

[@americangymnast]

Thank you for the kind feedback! I did put together a PDF version of this video that gives detailed descriptions of all of these exercises you just watched. It is available here: www.american-gymnast.com/shop/Rings--C258.aspx. I also have a brief video on Ring Strength Basics here: kzbin.info/www/bejne/j5fQdIOhrcpsn68. I have several other ring strength videos that can be helpful so just check out our channel. I noticed you also mentioned a Gymnastics Bodies program. My two brothers, also put this 6 month DVD "Gymabstics" training program together. They were both collegiate gymnasts and on the US National Team. It's quite good and takes you from beginner to advanced gymnastics strength training. You can check it out here: www.american-gymnast.com/shop/GymABstics-Total-Body-Fitness-6-Month-Program-P316C45.aspx. Please let me know if you need any other tips or have any questions while you are training. I'm happy to help!

[@philyb3040]

Wow you are strong! Good work. Ty

[@americangymnast]

philyb3040 Thanks for watching!

[@iambatman8803]

Damn, mate you very strong (y)

[@JellypantsJimmy]

Very nice, From the UK and rings have only just come into our gyms over here. Always a bit behind but im going to do my first session next week to try and mix things up. Total beginner here so be easy but what should i learn first? I can lift my own bod weight very easily but understand the stability and muscle needed for this is ridiculous so for a first session what should i am to try and achieve. Thanks for your time. x

[@americangymnast]

Hi Thomas. That's great to hear that you are starting ring strength training! It will be tough in the beginning as you start to develop these muscles you probably haven't worked before. You want to start with the very basics and ensure you are using proper form so you can progress to the more advanced skills down the road. This would include holding yourself steady in basic support with the rings turned out for a good 20 to 30 seconds. You want to work towards doing this very easily without any shaking at all then move on to the tuck sit, L sit etc. I have a short video on just these basic elements that may help you. kzbin.info/www/bejne/j5fQdIOhrcpsn68. Let me know if you have any other questions.

[@JellypantsJimmy]

American Gymnast Brilliant Thank you very much. I will let you know how i get on.

[@bib668]

American Gymnast Wow! Can you explain the mechanics behind why "turned out" is so much harder, please? Also, I understand that it engages the external rotators more, but how and what are the other benefits? Thanks :)

[@americangymnast]

bib668 Turning the rings out is considered proper technique in gymnastics. You may not necessarily see people doing this in general fitness. In gymnastics, turning the rings out demonstrates your ability to perform all strength moves without the assistance of the ring straps. You will notice when you turn the rings in during basic support or any other strength move, you will allow the forearms to rest on the straps. This makes everything easier and you aren't engaging as many muscles. Turning the rings out will make everything more challenging as you have only ring in hand, but at the same time will provide many more benefits as you utilize many upper body muscles. I would recommend if you are just starting out, to go ahead and get used to the idea of keeping those rings turned out beginning with the very basic maneuvers such as basic support, tuck sits and L sits. Hope this helps! Let me know if you have any other questions