Beginner Rings Pull Workout! (SETS & REPS)

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THE WORKOUT:
A. Ring Chin Ups / Assisted L Chin Up - 4 x 6-10r / 3-0-1-0 / 120s
B. Ring Bodyweight Row - 4 x 8-12r / 3-0-1-0 / 90s
C. Ring Bicep Curl - 3 x 8-12r /3-0-1-1 / 90s
D. False Grip Hang - 2 x 30-60s / 60s
The gymnastic rings are a versatile and essential piece of equipment for calisthenic athletes. It enables you to train all ranges of motion with minimal requirements other than a branch or bar to hang on. This pull workout is focused on introducing the rings and understanding how to scale movements to make them harder or easier depending on the level.
MUSIC BY:
www.muiscbed.com

[@BodyweightWarrior]

Gymnastics rings give so many option to your training. What’s your favourite ring exercise?

[@Athletic-and-Minimalist]

Ring Bulgarian dips

[@pcassio23]

Ring chin ups

[@NewBronzeEra]

Isometrics or rear delt flys or Weighted push ups

[@BodyweightWarrior]

@@NewBronzeEraweighted push ups are goated

[@lucasseuren4180]

Forward roll to dip

[@SaturnoMovement]

I love seeing how we made the same video with a different flavor/style. A ring session in those woods… so inviting man! Outstanding work Tom! 👏👏 - Yassir

[@pitafx4717]

We love to see the brotherhood between cali creators, keep is up🐐

[@NickMoulds]

The editing and the way the information is being presented in all these recent videos has been so good! The pacing especially has made all of the information really easy to digest! Just got myself a set of rings so I’m going to try this routine tomorrow 👍

[@BodyweightWarrior]

Thank you! Trying to find the balance between detail and pacing. Some thing require different ratios of each

[@vrta]

I love the way this is recorded. Really next level quality. Great visually, great audio and very concise and to the point. Well done!

[@thiagotzefcb]

i just love weighted ring pull ups. One of the best exercises!

[@shiftgood]

This follow along is the missing piece of your video series. Been looking for it all summer. I'll take the SETS & REPS version - but working out with you is so much more fun / motivating. Cheers.

[@huggeebear]

That was the most information packed and visually pleasing Cali-video I have ever watched. Bravo sir.

[@BodyweightWarrior]

Thanks!

[@user-im7hr7to4f]

I was waiting this for along time, that is going to be my perfect pulling day , thank so much ❤

[@jorgecardoso5863]

Soon I'll complete four years of training and, in many ways, thanks to your videos and chill approach Tom. Progress is slow cause I take lightly, but knees are good, back is growing, flexibility is great and I feel awesome. Thanks dude

[@TBrownie]

Started doing ring biceps curls 3 weeks ago (thanks to you) and indeed, that exercise is so much harder than it looks. Became one of my favorite exercises immediately.

[@BodyweightWarrior]

They’re a juicy pump and great for planche prep

[@quimiorlando]

This is a great video.

[@willcastpodcast]

The quality of this video is phenomenal Tom!

[@BodyweightWarrior]

Thanks! Experimenting with different ideas

[@adoaskdaosdkasodkas321]

i love this channel, tysm for the video

[@kavi-manik]

Ima have to try keeping my feet on the ground for the false grip holds. I’ve tried false grip holds before and they’re always hella uncomfortable. Thx for the tip

[@Kayakamuy]

Love your videos

[@analicearmbruster6441]

Tom this is great! Big thank you ❤

[@thelanguagefantastic]

Thank you so so much!! Looking to get started on rings as a woman and finding it very humbling! I'll try this and your push video as well.

[@Muaythai40]

Thank you, it’s really helpful

[@AstralisLupus]

This is awesome! Was just planning out my next phase of strength with calisthenics. Will there be a beginner push video as well? I hope so!

[@BodyweightWarrior]

Absolutely, couple more to come

[@BikeHikeLikeMike]

Tom this is a pleasant surprise. Thank you! I have already been following your flexibility videos and I am ready now to purchase rings because I want to try to take my calesthenics training to the next level.

[@BodyweightWarrior]

💪 strong and flexible

[@twerkinthecityhuh6340]

Dayum dude you look fabulous!!

[@EJIqpEP]

Color correction is sick. It looks like a film!

[@BodyweightWarrior]

Thanks!

[@JasGawera]

Thanks Tom I'm going to try this now. What does 3-0-1-0 mean in the description? I get the sets reps and rest. But didn't click what this is. Thanks

[@l00b0k4]

It's Tempo. Check out the details in the description below.

[@BrendanTietz]

Hey man do you offer any 1 on 1 coaching? I powerlift but really want to incorporate movement and flexibility. I know you have your app but would love something customized and some mentoring if you offer this

[@lennart4686]

what does the 3-0-1-0 mean?

[@TimBelchamber]

3 seconds decent, 0 second pause, 1 second accent, 0 second pause, repeat as per rep count.

[@petehannon7685]

Hi, do you recommend doing one set of each all in a row then repeating (i.e. set of pull ups then set of rows then set of bicep curls then false grip hang, then repeat).. or all the sets of pull ups then all the sets of rows, etc? Cheers

[@BodyweightWarrior]

This would be like a giant set, or one big drop set. Probably not a bad option for muscle gain but you would see some performance drop off. Give yourself a good 3 mins rest between and give it a go, could be juicy!

[@dannilovescats6474]

My 3 favourite Calisthenics KZbinrs (Tom Merrick, Andrew Alinda, and Gabo Saturno) all did gymnastics rings exercise videos Today 😋

[@K4R3N]

Need link for denim shorts please! 🩳

[@ToniGado]

❤

[@chrisjayne4746]

Need a video on tree selection.

[@BodyweightWarrior]

😂 true point

[@user-vv9gw4rm2b]

Nice workout! Would you recommend doing a push pull split 3x a week? Something like Push on Monday, pull on Wednesday and legs on friday?

[@chriswatts9227]

Most people are going to most bang for their buck training full body each session. Hitting a muscle group only once a week really limits the stimulus.

[@BodyweightWarrior]

1x per week would be fine if you have other activities or busy life. I would say that the amount of volume here would do better for 2x per week or once every 5 days

[@chriswatts9227]

@@BodyweightWarrior hey, yeah of course 1 time a week is fine. something is (almost) always going to trump nothing. I didn't mean to say once wasn't good. I was just sharing advice based on plenty of reading, watching, listening, about things such as training frequency. whilst when volume is matched across sessions this becomes less important most people simply can't handle all that volume in one go. Additonally it seems the growth stimulus response your body triggers from a training session drops within 24-48 hours so after that your body is no longer really working on getting stronger. Would love your thoughts on that. Thanks again for all the amazing content over the years, been watching this channel a long time now.

[@BodyweightWarrior]

@@chriswatts9227 wasn’t disagreeing. I think full body is a great option. It varies on the person but I have preferred upper lower splits for long term strength development

[@prateeksingh5728]

Hi Tim, it's very hard to even them out, and that has been a major demotivator while trying the rings, is there any suggestion for this hiccup?

[@weekeat]

If its like a mm difference or so, the effect is negligible and you don't have to worry about it too much. If it does bother you, you can just turn your body around between sets so both sides are trained equally at the slightly different ring heights

[@BodyweightWarrior]

It’s not the biggest concern. Try some ring support to get a feeling for the right height of the rings

[@prateeksingh5728]

@@BodyweightWarrior What do you mean by the Ring support?

[@abdelrahmanelbahaie3763]

I thing adding face pulls will help stabilising the scapula

[@BodyweightWarrior]

Wait for the push workout ;)

[@hugglebear69]

Well, I thought REALLY hard about doing this, yesterday! :-/ And I'm thinkin' real hard about it today, as well. (tbh, I'm exhausted already) Can I ask, how you plan the next videos? E.g. Pull, Push, Core, Legs? Will they be a modern/updated look on previous videos. Any new information, or can I stop using that as procrastination? "Oh I can't start now, I don't have the complete workout.... Bla bla bla!" You can tell I'm serious... 'cos I even wrote a comment, this time! I coulda' used the time to actually DO the workout... But here we are!

[@mohsinmiyaji1801]

Should this be done 2 times a week? If that enough volume?

[@BodyweightWarrior]

1-2x depending on experience and recovery capacity

[@deemusic9504]

Hey tom. How far apart should the rings be? Thanks

[@BodyweightWarrior]

Just outside shoulder width, too wide will make especially pushing more challenging

[@deemusic9504]

@@BodyweightWarrior sorry I should've been more specific, the end that's attached to the tree how far apart should they be? Or is it the same. Shoulder width?

[@BodyweightWarrior]

@@deemusic9504 same, narrower will make them a little more stable

[@tracystacy3806]

🎉🎉 we are getting to a million subscribers soon

[@BodyweightWarrior]

🙌 hopefully

[@NordKristal1kristal]

🙌💪💯👍♥️

[@tekken999999]

Where i cant buy shorts like yours?

[@BodyweightWarrior]

Volcom surf and turf

[@ChiliJ]

What does the 3-0-1-0 mean?

[@BodyweightWarrior]

Tempo, another comment here answered it very well

[@ah10t72]

🧐trying to start a war?🧐

[@RepentantSinner86]

Have you thought of creating an OF account?

[@20_DUKE_02]

what's 3-0-1-0?

[@shelbysloan5983]

I believe it is the tempo of the movement. 3 seconds eccentric contraction (lower), 0 seconds at the end of the movement (bottom of the pull) , 1 second fast concentric contraction (pull), 0 seconds at top of movement (top of the pull). It might be opposite though so somebody correct me if it is.