80 Strength Exercises for your Home Gymnastics Rings

[@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.

[@arielmagno8280]

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

[@americangymnast]

Thanks for watching

[@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

[@rawbackmitchell]

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

[@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.

[@sabidojo4879]

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

[@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.

[@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.

[@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?👍🇬🇧

[@the_sleepy_engineer]

The golden god on rings

[@Gdelosreyes_gsw]

you are a monster sir.

[@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?

[@boyoboyo704]

Outstanding and great music.

[@Antiinjustice2024]

Thank you for video we need more exercises for beginners plz

[@PeterABryan]

you are a beast! nice work!

[@MichaelLynMusic]

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

[@iainshipley1800]

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

[@BEATHLETIC01]

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

[@americangymnast]

Welcome!

[@johnnybravo4737]

Thank you so much Tarek El Moussa

[@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!

[@rbe6963]

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

[@davidxyj]

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

[@chemistryfu]

This is really great! Thanks for posting!

[@americangymnast]

Thanks for checking it out!

[@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.

[@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

[@electricchef686]

AWESOME VID . WICKED TRACK

[@montybennett5220]

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

[@americangymnast]

You can do it!!

[@perfectlife4umusic328]

Good video for rings

[@chrisrdgymnastics]

Thanks for this bro Big help

[@sohamsengupta4268]

My eardrum had a good exercise.🔥🔥

[@RuthIlongga]

Thanks

[@yaseenahmad4809]

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

[@americangymnast]

Thanks for the feedback, Yazan!

[@LorenzoKiki]

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

[@pinnaclepointstudios]

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

[@americangymnast]

Haha - I hear that daily!

[@balamurugan-ds8cg]

great performance and wonderful step by step exercises dude

[@dochatteras]

Down-vote for not telling us how to get superpowers first.

[@theresa4919]

Joshua Fiebig It's called "consistency"

[@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.

youtube recommeded me this video in 2020. great video.

[@SC-ye3kw]

Excellent video. Well done.

[@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!

[@paulrossiter9567]

Absolute quality ⭐️⭐️⭐️⭐️⭐️

[@capricornblack3450]

His power level is over 9000!!

[@hiphopinfukuoka]

Fantastic video!!!!!!!!!

[@mixanikos2]

Very good exercises thanks

[@chemoreno3081]

Thank you for this amazing video

[@raulfonseca9436]

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

[@Htaherian]

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

[@ShauPhanLay]

VERY GOOD! VERY GOOD!

[@damiankim8452]

nice video . youre very strong

[@americangymnast]

Glad you like it, Damien!

[@mangotree8430]

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

[@lakeinsky4150]

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

[@YouMeTrapeze]

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

[@DANOVERBOARDvlogs]

This is actually really great!

[@klaudiagirczys5426]

Think you.

[@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

[@LustyLichKing]

Gods, I miss the old internet.

[@soyjoseosarsiug]

GOALS!!. Awesome technique, control and real streght

[@chauncey1154]

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

[@gonzsori]

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

[@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.

[@badcris]

muchas gracias, ideales para pasar la cuarentena.

[@misrahul18]

Amazing video! Thanks!!

[@joejenkins4463]

Great video

[@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

[@AlexanderDemin]

Great video, thanks. Bookmarked.

[@americangymnast]

Thanks for watching!

[@MochiMan01]

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

[@americangymnast]

haha, I'm here! glad you enjoyed

[@francoisjohannes3648]

Respect

[@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!

[@machyavelli4890]

What's the name of the song of that background music?

[@yoshigolfer1512]

Heavycat soundroad

[@tenm3737]

Very nice!!!

[@konisia]

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

[@americangymnast]

Glad you liked!

[@alessandrozita2862]

what's the soundtrack to this video? love it

[@paulschweissbrenner]

he did this video in one take!

[@Smudgicus]

Dude, you're awesome.

[@JeanJacquesMamboBell]

this is gold !!

[@banestar]

Damn, Dennis Reynolds is a beast on the rings.

[@americangymnast]

haha - I can see that - sort of :)

[@joqiii3]

Extremely impressive,!

[@jaredburt24]

Danke

[@TheDJRehab]

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

[@americangymnast]

TheDJRehab enjoy!

[@jeffsellers5468]

Awakened!

[@darcyfilho8061]

Thank you!!

[@smellofmetal]

Perfect.

[@DerekGudmundson]

how many days did it take you to record this? Youre a beast bruh

[@americangymnast]

just a couple :)

[@esmech930]

Muy buenos ejercicios

[@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!

[@jgarzaq]

How often can you workout with this rings? Not everyday right?

[@leccionesdebateriayperc]

Wao, you are amazing

[@LarsRyeJeppesen]

Amazing

[@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!

[@Wheel333]

Epic thanks.

[@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

[@manop6279]

Inspiring!!

[@firstlast493]

Лучшее видео!

[@oscaranibalhernandez8590]

I installed a bar at the beginning of the pandemic and see no real results until I started doing rings in the bar a month ago. My only concern is that my elbow hurts and is just the right elbow. Is this normal???

[@philyb3040]

Wow you are strong! Good work. Ty

[@americangymnast]

philyb3040 Thanks for watching!

[@maryuuniekas3088]

cool!

[@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

[@MpPalumbo]

Dennis from always sunny is a beast on rings 😆