Gymnastic Rings Workout for Beginners to Ring Training

🆓 Try a Free Strength & Agility Workout:
💪 gmb.io/bodyweight-reboot/
Get essential free ring training resources here: gmb.io/rings/
In this video, you'll get a full rings workout, including exercise explanations, as well as recommended reps and sets. If you're looking to get started with gymnastic rings training, this routine is a fun and challenging introduction.
Ryan takes you through each exercise, explaining how to perform the movements properly. Then, he gives you a full rings workout routine to get you started.
Some of the movements included in this video:
- dips
- reverse row sit back
- tuck / L-sit
- chin up
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@jojojlc7070]

I'm so excited to buy my rings. The last time i felt this type of excitement was when i was 9 years old and got my PS3.

[@nataniellow8648]

@@mondo_burrito for reall🤤

[@jojojlc7070]

Still fat because controlling eating is hard but can do all sorts of bodyweight exercises as a 100kg guy

[@kevinflores5542]

Top position 0:26 Dip 0:50 Reverse row sit back 1:19 Tuck/L-sit 1:54 Chin-up 2:15 Wide pull-up 2:33 Neutral pull-up 2:52

[@Xentrick]

GMB has motivated me to start doing gymnastics training. I'm almost 43 and I was looking for some body weight movements and found GMB videos. I've always admired gymnastics for the combination of strength, balance and agility. So I built my own pvc parallets and purchased some rings. I'm 4 weeks in to doing basic strength and position prep. I'm starting to get through all the exercises, reps and sets and really enjoying the workouts. My first ring work out I couldn't do 2 full ring dips so I did assisted and negatives for a few weeks. Now I can do 3 sets of 5. It reminds me of going up levels in a video game. Thank you GMB for giving me the confidence to train safely with good form and steady progress. I can't wait to see what I can do in another few months!

[@ludigracic]

keep it up !

[@thecrock1975]

Hey Xentric. Are you still doing gymnastics? Where did you get up to? I am similar age and have been doing gymnastics for 18 months now. I started with a set of rings that I bought and could not come close to doing all these exercises. I just went back to this site as I had it book marked and now I can do them all. How are you going?

[@CalisthenicsKW]

Hello Ryan, your instructions for ring training are the best. I train the exercises since one and half months and see the great successes. Thanks for the very good dissemination of your experiences...all the best from germany

[@gmbfit]

Thank you very much. Keep us posted on your progress!

[@MIKEY1-1]

I thought I was strong until I tried the rings.

[@gentlegoat6663]

+michael smylie I truly thought it was lighter and smaller until I opened the package...

[@LeonardoPranadyar]

+GentleGoat Hahaha sameee

[@willook9170]

Amen'

[@uricdeep]

I discovered how strong I am when I started rings! Great exercise!

[@aracelicesar9343]

same!

[@AldrichInfantado]

Thanks Ryan for this workout. It's pretty hard, but really works like a charm.My pulling strength has improved significantly with this workout

[@jtomoiaga1]

Awesome video. Ryan, i enjoy the way you explain how do perform the movements in your videos.

[@ThaddeusVilain]

Awesome! This workout looks really good, can't wait to have some fun with it :)

[@elguapo6]

I've been weight training for over 15 years and just started this ring workout today. You definitely make it look a lot easier than it actually is. Fantastic workout and I can't wait to improve.

[@mikecampbell4866]

I really like this vid! I have just got my rings up high enough in my gym to start working on some of this stuff... i do it messing on casually, but your vid has put it into a good manageable routine for me to follow. i'm also dyer at pulls ups so the pull through exercise should work a treat! cheers!

[@pt-egleraudel6518]

Great video! Very clear explanation! Thanks! :)

[@brandonmeeks5421]

Very helpful, thanks for the workout.

[@BruceHeat]

I've just finished the workout! Awesome and challenging! Thank you so much! I guess I know what I'll ask Santa this year;)

[@MrYanny1377]

i live in chiangmai thailand i could not find a person to teach this gymnastic ring , but i am happy to see this video, its help me a lots to improve me.

[@briandevries8200]

Thank you! It's great to have some structure to start my ring work.

[@DrSekharBose]

Simple but very effective workouts. Many thanks. Dr.S.C.Bose

[@watermunteconomie3938]

Great video! Going to use on my Facebook page.

[@poreofthemachine]

thanks for the clean form. it's easier to grab the video in pictures for the park later. just have my rings yessss

[@gmbfit]

+poreofthemachine your welcome. Hope the workout goes well for you!

[@art_forever_32]

This is a very good beginner routine!

[@TheMaoriThatBikes]

Have shared this particular video too many friends and in particular those wanting a visual resource to get started right away using gymnastic rings. Solid, dependable information - that's FREE!! #GMBAllDay

[@threethrushes]

Subbed. Great video. Looking forward to browse back catalogue of videos. Thanks!

[@isitafox]

Great video, gonna make this my workout next week when I get back to the gym!

[@isitafox]

Just on it, that reverse row sit back is sneakily hardcore!

[@19grand]

Great vid.

[@gnostie]

Finally found this video again!!!

[@sarmadyako]

Thank you!

[@christinefaye2358]

Thanks for the tips! I just finished my first ring workout. Holding that top position is tougher than it looks!

[@gmbfit]

+Christine Faye Yeah, it's humbling for sure. Stick with it though! It's worth it :)

[@michaelk8537]

This makes rings quite approachable!

[@czempionotyliusz]

Thank you.

[@sherylcastro5688]

Superb! instructions =)

[@Dogface1984]

Thanks!

[@jackcameron2254]

Awesome advice going to give this workout a try. The gym I train at has rings hanging from a pull up bar they also have ones from the roof. What height are the rings best set at? Thanks for the video :)

[@tomsp1138]

thanks!

[@markrosolini483]

Hi Ryan, i bought your program and i think its really awesome, is there a way i can manipulate things to get a more bulking affect , i have gone back to weights cause i want to bulk up more , im not interested in looking like a bodybuilder just a buffed athlete similar to some of the more bulkier gymnasts..

[@ecapacite]

thanks .I will definitely try those...I am trying to do a forward roll and backward roll (?) on rings. Are those on your playlist?

[@gmbfit]

Sure, you could still use them. It might just be a little more difficult for some of the movements like the muscle-up, etc.

[@chendadon7168]

this is by far the most helpful channel in youtube in gymnastic ! i should i know if i can progress after this basics? for how long to do it?

[@gmbfit]

+Chen Dadon not quite sure how to answer that question. It depends on what your goal is. Everyone is different so I can't really tell you how long to work on this for. I will tell you this the more you focus on the basics the better. When you are ready to move on you can check out our Rings 1 program here gmb.io/r1/ Hope that helps!

[@WanielDilson]

Thought this looked easy then tried it on Monday, I was so wrong! But really really enjoyed the workout. Did some bag work and box jumps and squat holds to supplement it. Hit it again this morning before work, really hope to build some functional strength and lose some weight in the coming months!

[@gmbfit]

Awesome! Have you checked out our Rings 1 program? You might enjoy it if you are a fan of this workout! gmb.io/r1/

[@gmbfit]

I don't think we have any video of those moves on YOuTube, though we teach them in our Level Two rings program.

[@rjguess]

Great video. Never used rings before but I was able to do all exercises as shown in your video without straining. How long should I stick to this routine before I try to advance?

[@gmbfit]

That is completely up to you! If you feel like this is easy maybe you should take a look at our Rings 1 program. :) gmb.io/r1/

[@stevenstover5994]

This is a great video, thanks!

[@SkateSpace2012]

great clean movements for normal fit people to do

[@eduardopreciado4133]

Rings have definitely humbled me, it's been quite a journey.

[@gmbfit]

The make almost everything just a bit harder :)

[@Skellybr0]

Watching him do the moves wrong is hilarious haha. Awesome video!

[@gmbfit]

haha, it's strange how hard it can be to do them wrong *on purpose* ;)

[@MortenNielsengreydient]

Thanks GMB. I am really enjoying the workout. What are the rest times between exercises and sets?

[@gmbfit]

That depends on what else you’re practicing. The principles of programming don’t change per exercise, so just add this to you program in whatever way makes sense.

[@webbfamilyau]

This is great. Do you have a " pre- beginner" for those of us who still need to build strength to get into the first position? thanks

[@gmbfit]

Pull-ups and hollow body - the way we teach those in their respective videos on our channel will give you the foundation

[@howardlangan3581]

Hi Ryan, thanks for these informative videos, I am new to gym rings, I have just set some gym rings at home will start on the basics, is it OK to do these exercises with minor golfers elbow.

[@gmbfit]

bruce lee Minor golfer's elbow is one of those things that turns into a major golfer's elbow if you aren't giving it the rest it needs. Since I'm not a doc seeing you in person, I can't say whether or not that'll be the case for you.

[@drewmorg.]

Why is it that ring pullups are SO much harder than straight bar pullups? My reps were cut by 75% lol

[@gmbfit]

Well, rings move... you're spending 25% of your energy on just keeping them from swinging :)

[@drewmorg.]

GMB Fitness Best $40 I've ever invested in my fitness. Not sure why people are are still paying that much per month on a gym membership! And it's portable too! I love it.

[@gmbfit]

drewmorgan Can't beat the rings! Glad you're digging it :)

[@rexmantiri2050]

GMB Fitness what do you loop the cables over?

[@JongaLife]

Rex Mantiri I do it outside, over a tree branch.

[@robertkacala]

if you can show more basic exercises to achieve this level will be great idea, not every one can start from full dips for example. thx Rob

[@gmbfit]

Robert Kacala We have over two hundred videos on our channel - maybe look there...

[@dupal1117]

oh my god! nik cage on the rings !

[@czempionotyliusz]

Hi Andy, great stuff as always. I,ve been with the R1 five months now and consistency is the key since I am in the phase one still :-) my numbers don't add up but the quality does. I have a question concerning inverted hang. Should I try to turn my elbow pits out as with the top position or do they stay in line with the wrists? Do they face the body? Keep up the fantastic work. Jakub

[@gmbfit]

Hey Jakub! The Elbows remain in a neutral position as you go into the inverted hang. Pull down firm into the rings and keep those arm straight and you will find the elbow naturally goes to that position :)

[@bloodyhetza]

I need to buy some rings or diy, I think they're awesome

[@gmbfit]

+bloodyhetza we recommend the Rouge wooden rings! They are a great pair!!

[@bloodyhetza]

Toque After you.

[@hokumisolated3551]

Just buy one for convenience and safety.

[@sonuEEE]

Do not DIY

[@looaialmouqabil]

Gmb I know u are a professional at this, thats why I really want to know whats better. A wooded ring of metal one? I never used one before but I really like to.. Please help me, any other advice are welcome to!! Thank you for reading

[@justinlim7004]

hi, i notice that my left shoulder is higher than the other during dips.it also causes my body to lean more towards one side . how can i fix this strength imbalance? i had a left shoulder subluxtion many many years ago and it is now more flexible than the right. please help if any one has advice. thank you

[@gmbfit]

Absolutely. You do NOT have to be a gymnast to use these tools and get strong.

[@sonquatsch8585]

i'm older (42) can i start with rings?

[@checksumsha1sum632]

Son Quatsch Yes.

[@danielvaessen6376]

@@sonquatsch8585 i'm 58 and i started with rings, so...

[@runescapemaster186]

@@danielvaessen6376 how are you doing with the rings atm?

[@tremerefury]

Any chance you could do a buyers guide? I am trying to find a guide that talks about pros and cons for wood vs metal vs plastic and cam buckle vs carabiner. I've seen people talk about some stuff, but not a full guide for beginners, and a lot a clearly biased against one or the other.

[@gmbfit]

We have our recs here: gmb.io/faves/ If you don't like those, you're welcome to look for other options and compare, but we're happy with what we have and aren't all that interested in trying out a bunch of other stuff. Equipment is just a tool; it's gotta be well-made and fit your needs. Beyond that, it doesn't matter. 99% of the equipment from reputable companies is gonna be more than adequate.

[@husky1239]

Hello Ryan I am new to your channal, I was looking for someone who can show me gymnastic rings training ,I have to give you credit as your videos are explained in details, I tryed the rings for the first time and followed your videos I didn't complete all the exercises properly as it was difficult bu I know I will get on with this video a very big thanks, can you tell me how often should I do this training in a week?

[@gmbfit]

Glad to hear that you enjoyed this video. Here's an article that can explain some workout examples for you. gmb.io/rings-workouts/

[@brandonr1215]

I would like to ask you if your programs include skills such as maltese iron, iron cross, victorian, difficult ring skills (: I am willing to buy your programs even though they are in English and I speak Spanish and I really admire your skills sir

[@gmbfit]

Nope. If you want to learn actual gymnastics, we highly suggest training at an actual gymnastics studio.

[@t8music]

Is it possible to do planche pushups on the rings? I would really like to learn this.

[@gmbfit]

t8music Maybe. Let me know when you've got your planche push-ups nailed on floor and we'll talk.

[@h0noreb3l]

Ryan, should rings be free floating or locked in place? By that i mean should the rings be able to spin inside the strap or taped or secured so that the ring itself is not able to spin? I only ask because when i watch the olympics the official rings seem secured to the strap with what looks like athletic tape and it seems like they are stuck in place and cannot freely "spin" in the strap loop. Im new to rings so i was worried that this may make a big difference in terms of wrist injuries and what not.

[@Mr.Enigmatik]

Im looking to buy some rings. Are there many variances in rings other than wood vs plastic? I would like to get quality ones but dont want to spend over $75

[@poofypoopy8838]

Cool thanks! what sucks is after doing the workout my inner elbow was on fire. probably from the chin ups. should I not do them? what are you thoughts?

[@gmbfit]

I suggest checking your form by filming yourself. Make sure you are keeping your elbows tucked nice and close to your body the entire time. You never want pain in the elbows after performing this movement. Here is a nice resource on the elbow pain gmb.io/elbows/

[@_matis_]

I have lower back pain and just wanted to ask if there is something wrong i can do with the top support position?And are there begginer exercises i should avoid when having back pain or are rings in general good for my back?

[@gmbfit]

I'd suggest looking at the all the videos on our channel about back pain and exercises - also all over our website. If you need more help finding the right things, you can email our coaches at [e-mail] - if you're having chronic pains and haven't seen a doc, that's pretty important too.

[@gmbfit]

Not really. We like the feel/grip of wooden rings, but it's a personal preference. $75 is about the standard price point for most commercial gymnastic rings, but you can snag a pair from Ultimate Body Press for $35 right now (they're on sale). Our favorites, though, are the wooden ones from Rogue.

[@PhilippoChannel]

hi GMT.. my rings are a bit weird.. they are flat at the bottom. Not a circle. Can i use these or no.. Im thinking not because the ring offers horizontal and vertical stability. I only have one axis since the grip is horizontal Am I right?

[@vladaar2798]

I started working with rings 1st week no problem 2nd week I really tried to turn my elbow pits out and doing that aggravated tendons in my upper forearm/bicep. I'm backing off that elbow pit out turn but is there a better way to gradually add it?

[@gmbfit]

Well, you don't wanna force the elbow rotation, and you'll probably need to increase gradually over time. For now, don't worry about the turn during exercises, but do some *low-pressure* elbow rotations in static position a little at a time until you feel confident that you've recovered.

[@kristofferbernstein5947]

I have a few questions about the straps being used. Can you use any type of strap with a heavy duty buckle? The reason i ask is the strap i have is to short for where i would like to place it, do they make extra long straps for higher placements?

[@gmbfit]

Kristoffer Berstein Just make sure it can support your weight safely as you move.

[@maxslater3212]

How would you incorporate front and back lever training along with this workout?

[@gmbfit]

Max Slater can't really give you specific programming advice on youtube. I would then have to do it for every one ;) However I usually work on harder skills at the very beginning of my session when I am finally warm.

[@mate0718]

not easy thank you

[@gmbfit]

Alsjoq10 You're welcome to do whatever aligns with your goals and preferences.

[@juikja]

I was very eager to purchase GMB R1 but I felt worried after what I read in Gymnasticbodies forum that one needs a strong foundation that will take at least 4 years before taking on the rings or else there'd a potential risk of serious injury ...Can you elaborate on that please?

[@gmbfit]

If you only use rings like a gymnast would, that might be true, but believe it or not, there are many basic exercises you can do on rings to prepare yourself for the more taxing stuff. We're not in the business of making programs that hurt people, because we'd be out of business. You can see the basic pre-requisites for R1 here: gmb.io/r1/ - we don't recommend it for beginners, but if you have at least a year of training history and can do five pull-ups, you can safely begin using rings to build that foundation.

[@juikja]

GMB Fitness Thanks a lot ..I appreciate your feedback

[@gmbfit]

Sure thing. You can email us with Qs anytime too: [e-mail]- we're here to help.

[@gmbfit]

***** Should be just fine

[@elvinchow2451]

should we start with the gripo you show or should we start we the more advanced grip(if we are able ofc)

[@gmbfit]

I'd start with the basic and start making things more difficult once you make sure you can do it all with good form and control.

[@stevelano]

what does "kipping" mean while doing the pull ups? btw I love your work!

[@NuclearSpinach]

Swinging your body to generate momentum and make the movement easier. It's a common compensation pattern popularized in recent years by CrossFit. It changes the movement significantly enough that it's not even the same skill.

[@TheMaxlewis87]

Would this be a good precursor to R1? How will I know if I'm ready for R1.

[@gmbfit]

The basic pre-req for R1 is 5 strict pull-ups. If you can do that, you should be strong enough to get started with R1. If not, check our pull-up tutorials :)

[@2edgy4you]

finally someone who knows how important support hold is on rings...

[@gmbfit]

Kipping is where you arch your body and use momentum to get you up there. I prefer not to kip. :)

[@Beary844]

I can't even prop myself up on the rings! Pull ups and row sit backs are easy enough.

[@gmbfit]

+Marcus Harris Learning to support yourself in top position isn't easy.

[@prachimannikar4854]

Where can I find the rings in pune

[@arhamhusain803]

+Prachi Mannikar i reckon your best bet would be snapdeal - www.snapdeal.com/product/welcare-suspension-ring/620049169848#bcrumbSearch:welcare%20rings

[@coconut5300]

I just did my first workout on my rings. Very very tough, but I'm just the beginner. I did push ups, pull ups and an attempt to do dips, but not yet strong enough to hold myself static even for 10 sec. My arms and forearms are really sore now and have been for a few days. Is this typical of a beginner? Did I overdo it?

[@gmbfit]

Eugene Froloff Any novel exercise will cause unusual soreness. You may have overdone it, but it's impossible for me to day. Rings are hard, and you should go slow and follow a solid program. This one's free: gmb.io/rings

[@vince5494]

My shoulders ache a bit after ring dips, I'm not sure what I am doing wrong. Any advice? Thanks!

[@gmbfit]

Could really be any of a thousand different things, Vince. Check this and see if you can work out what will help you: gmb.io/shoulder-pain/

[@GERASIMOS1]

hello im 1,95 height and 107 kilograms how should i divide the exercises you are showing in this video like how many sets and reps and what should i be careful of??/thank you

[@gmbfit]

We have all that info in the link in the description

[@scottttym]

why do you want to do the turn out at the top of the position? Ive heard this multiple times, and just dont get what its benefit is

[@gmbfit]

Turning out in top position allows you to stack the joints and open up your chest. It is a more advanced position but with practice it can make a big difference in your ring training and straight arm strength.

[@lont3927]

I was wondering what you think about the Hammerhead Fitness Rings? Any input? Which do you recommend? Thanks.

[@lont3927]

What brand is your recommendation?

[@gmbfit]

We like the wooden rings from Rogue, but that doesn't mean there aren't others with similar quality. That's just what we've tried and liked the most.

[@Professorlabcoat]

I have KTS syndrome which means my wrists don't rotate that a normal persons. My hands default position is palms facing behind me but from there they don't turn out, so my question is could I still do these excercise with my palms facing only forwards when shoulder level?

[@gmbfit]

+Professorlabcoat That is something you would have to experiment with! Honestly see how it feels and please take your time.

[@jordanwolfe2403]

How about ring pushups? were they not mentioned because dips are more sufficient overall for a "push"? also, does anyone know if there is a difference between doing each exercise separately until the sets are finished like he mentions ( ie perform 3 sets of this, then move on to the next exercise), and mixing up exercisizes, like doing a set of dips but then doing a set of pulls, similar to a circuit i guess? or is it as long as you get the sets/reps in? order doesnt matter? hope this makes sense... hard to explain

[@gmbfit]

+Jordan Wolfe There weren't ring push ups because we didn't want to put those in :) This is a basic ring work out. To be honest the ring push up is more intermediate then basic. There is a stability component that can affect that movement. Dips you can adjust easily by placing your feet on the ground. Again you can do a circuit if you want. We suggested focusing on sets because we rather you focus on performing the reps with nice form and really focus on that. Sometimes in a circuit we lose track of how mindfully we are moving. But again try it both ways and see how it goes :) Good questions!

[@revonn7336]

Is it okie to work out everytime with rings? will it cause injury if I work out too much with it?

[@gmbfit]

Too much of anything is not going to be good for you. We recommend cycling your training. I think you might find this article helpful gmb.io/cycling/

[@john1987805]

I was doing the top position for 10min and was going to workout for 30. Thing is my arm started to hurt from my armpit down to my hand and I'm not sure where I went wrong. I was turning or at least trying to turn the rings outwards which is a challenge. I was wondering if you experienced this and what corrections I can make to avoid injuries. I have no problem holding myself up on the rings.

[@gmbfit]

Were you trying to hold yourself up there for 10 minutes? Or were you just training that particular skill for 10 minutes? Either way, you want to make sure your shoulders are being pushed down and away from your ears and you are keeping your chest nice and tall. Make sure that the rings are staying as close to your body as you can, this will allow you to gain the strength and keep you from straining the shoulder.

[@TheProdiusYo]

How beneficial is the top position in terms of strength progression? The only real exercises I can do at the moment are top position, rows and chin ups (I can only do 3-4 chin ups).

[@gmbfit]

The position doesn't build muscle. But it preps your joints to handle the stress of things that will build more muscle. A lot of things worth training don't have a direct correlation to strength, but neglecting them can still slow your development.

[@TheProdiusYo]

@@gmbfit Alright sweet, cheers for the reply!

[@ez6791]

I noticed these moves are a little progressive into one another, can I instead put it into a circuit for weight loss goals?

[@gmbfit]

You are more then welcome to put it into a circuit if you would like. Let us know how it works out for you!

[@talsharaabi5198]

how should i wrap my rings for better grip?

[@gmbfit]

If you are using plastic or metal rings a good way to increase your grip is to wrap athletic tape around the ring and patience. If you are using wooden rings try not to wrap anything and work on your grip slowly :)

[@JoeyHumble]

Hello, I tried your workout with not issues, until I tried the L-sit when I had huge pain in the muscles between my shoulders and neck. It was so sore I had to stop, but 30 mins later I felt fine. Do you know what could cause such pain?

[@gmbfit]

Hey, Joey! If it is your first time working on the L-sit cramping in that area is common. It can be caused by not pushing down enough through the arms. If you do not have that proper positioning, it is easy for the Trapezius to take over and cramp. Next time you work on the L-sit I recommend focusing on lowering the rings, so they are closer to the ground. Then perform the movement by pushing through your arms as much as you can lifting your chest nice and tall (no shoulders by the ears), all while leaving your toes on the ground and the legs bent. See how that feels!

[@JoeyHumble]

Thanks for your advice! I will try it like you say. Cheers.

[@elliottripley1954]

When trying to put the rings out when in top position, my forearms press against the top of the ring with a lot of pressure and its really uncomfortable. Any suggestions?

[@gmbfit]

That’s mostly a matter of physics and getting used to in, unfortunately.

[@jaedybro362]

Hello, I would like to ask - when I do a lot of false grip exercises on rings I tend to rip my skin off (little area where the wrist bends). It takes A LOT of time to heal and it is very limiting. What's a good way to prevent this, please? :)

[@gmbfit]

Here is our helpful hand care article! gmb.io/gymnastic-ring-hand-care/ Remember to let the rip heal up first and then you should be able to use something to cover that area with tape or chalk.

[@jaedybro362]

That's exactly what I was looking for, thank you so much!

[@jaredvizzi8723]

Am I safe to assume that this is meant to be a 3x per week workout? I am going to buy R1 soon, but I am doing this for now.

[@gmbfit]

3 days a week is a good place to start!

[@j0rtje]

What would be a good simple routine including rings/floor/parallettes for waterpolo athletes. Im using olympic lifting for lower body but for upper body i really like rings/floor work. (most of my pulling already comes from snatches and cleans) Any idea?

[@gmbfit]

j0rtje I don't know much about water polo, and most simple routines are not going to be sport-specific anyway... If you've got pulling covered, what specifically are you looking to improve?

[@j0rtje]

GMB Fitness Well, since water polo is a very shoulder demanding sport, injuries mostly happen to the shoulder. So i would like some exercises to increase shoulder or pressing stability. Maybe Dips and push ups in rings? or static holds?

[@gmbfit]

Check this out: goldmedalbodies.com/shoulder/

[@j0rtje]

GMB Fitness Thanks! that article is really useful :)

[@sunglee3935]

I found out that there is something called yoga swing stand, looks like I can use that to hang the rings.

[@gmbfit]

Yup, we used one for a filming project a few months ago, and if you can find one high enough, they can work great.

[@jake6415]

Would there be any benefits to switching between each pull up variation each workout ? or would it be fine just to stick with one ?

[@gmbfit]

Well IMO sticking with one means you will really improve your pulling strength in that pattern. Each position requires a different recruitment of muscle. So it depends on which version you are weaker with :)

[@jake6415]

So for building well rounded upper body strength do you think it's necessary to incorporate all 3 ?. I've been focusing on neutral grip pull ups because they feel like the most balanced variation of the 3 in terms of muscle recruitment but now when I try to do standard pull ups and chin ups they are much harder because I haven't been practicing them. Thanks for the response! and sorry for the long winded question :)

[@gmbfit]

No. It's simply not necessary. You do not need to "hit all the angles" for building strength. If it makes you feel good, you can rotate variations with whatever periodicity you like, but it's not gonna make any appreciable difference.

[@jake6415]

Thank you for taking the time to answer my questions :)

[@richbl8120]

How often can I do this workout to gain the strength for moving on to the next level. Every day or every second day ?

[@gmbfit]

3x/wk would be the max I'd recommend

[@richbl8120]

@@gmbfit Appreciated, thanks for the advice.

[@poofypoopy8838]

How long should I wait between reps and sets?

[@gmbfit]

However long it will take you to perform good quality clean movement. I say two minutes to 1:30 at most in-between sets. Reps there should not be a long break in-between each one. Instead it is about moving slow and with control.

[@sameela665]

Where can I buy the whole ring set for home use? Like the rope and stuff?

[@gmbfit]

+Sameela Ahmad we recommend www.roguefitness.com/rogue-wood-rings hope you can get a pair!

[@sameela665]

Thanks :)

[@thomasgrabowski2202]

Do you recommend the sets be performed one exercise at a time or as a circuit?

[@gmbfit]

Either way is fine. It all comes down to what your goal is.

[@thomasgrabowski2202]

awesome! thanks gmb!:)