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The complete program to start and progress in the rings!

Do you really need more than two small wooden rings to effectively train the whole body? I am not sure. Besides, I've heard that it's very handy, those things that hang quickly, anywhere.

It's crazy, because yes, gymnasts do inhumane things with the rings, but that does not prevent it is quite possible to start and progress as a beginner. And I am about to unfold before your amazed eyes a complete routine to begin with and which will also evolve with your level. The goal of this routine is to gain strength and mass.

It contains five basic exercises, plus two bonus exercises that will help a lot those who want to quickly be able to attack more advanced figures afterwards. I will give you all the information for each exercise. And the idea is that every time you hit the top of the given rep range, you move on to the next higher progression of the exercise in question. But don't worry, no need to write anything. I give you the whole complete routine at the end of the article.

I'm not going to dwell too much on the execution of the movements and I will present some of the progressions available to you because I have put them all in. my 100% free directory.

Exercise 1: Vertical Pull-ups


Come on, let's start directly with the first exercise, vertical pulls. If you still cannot make them complete, the easiest way is to start with negative pulls which consist in only making the descent of each repetition that we will try to slow down as much as possible before starting again. To go further, you can then start by blocking at the top of the repetition before starting the descent. And all of that should quickly build you up and get you on your first pull-up, and from there, there's nothing stopping you from starting your sets with your maximum full reps before ending them with negatives to hit the count. Instead of negative pull-ups or to vary your sessions a little and also train the rise of each repetition, you can do assisted pull-ups either with an elastic band, or possibly by keeping your feet on the ground and helping you just enough to be able to get there.

The big advantage of weight lifting rings is that you can easily adjust the suspension straps at the height you want.

Once the pull-ups get too easy to do, you can continue to progress with variations that work more on one arm than the other, such as archery pull-ups, or you can start to ballast you if you have some material.

And if you need anything whatsoever Gymnastic Rings, Resistance Bands, weight belts or more, you will find in my shop all this equipment that I designed myself with the same quality requirements that I have for my videos and the rest of my work.


Exercise 2: Dips

For the second exercise, we would like to be able to make dips, but clearly, it will first go through the active ring support, an essential step to master the instability which makes them unique and which complicates things quite a bit. Besides, also keep in mind that the longer the straps are from their attachment points, the more unstable the rings will be, and therefore by adjusting them to hip height, the first progression will be to hold in support with the arms outstretched and to assist you if necessary with the tips of the feet until, ideally, then succeed in holding on by yourself and without shaking too much at least 15 20 seconds away. From there, it's the same as before, again, you can start by doing slow negatives to strengthen yourself before making your first dips, just as you can also do assisted dips with an elastic band or by keeping your feet on the ground. But in general, I would tend to recommend the foot method as a last resort because it's still not very practical to know exactly how much you have helped yourself.

An important note, even more so if your goal is to progress towards figures of Street Workort more advanced, you will need to quickly familiarize yourself with what is called the RTO, or the fact of turning the rings outwards, which will complicate matters and put more stress on your biceps. The best is simply to start working on the active support again, but this time in RTO, before then tackling this version of the dips which consists of quickly turning the rings outwards between each repetition.

And finally, once you're comfortable with it all, the best way to continue to earn strengthat muscle with dips as well as to progress in bodybuilding is to ballast more and more.


Exercise 3: Hanging knee raises


The third exercise will be the hanging knee raises to work, including the abs. A good progression goal would be to aim to raise them higher and higher, and you can even block them for a good second in the middle to force yourself to control the movement well.



From there, to progress further, you can start to straighten the legs, more and more, you can also do your raises from the active support position which is more difficult, so as to build all the bases you will need. to learn to hold the L-sit, a very beautiful first figure.

And alternatively, before or after that, you can totally keep raising your knee raises even higher until you end up going backwards and learning to master the Skin the Cat, a complex exercise will be very useful to progress to other figures afterwards.


Exercise 4: Horizontal Pull-ups

For the fourth exercise, horizontal pulls, for which you can vary the difficulty in a very practical way by adjusting the height of the rings. The more vertical you get, the easier it becomes, just like if you bend your knees to do them once you're almost lying on the floor, it will be time to progress more, either by finding a way to put your feet more down. high in relation to your hands, or by attacking the one-arm version for which you can again adjust the height of the rings.



Exercise 5: Push-ups

For the 5th exercise, the pumps, of course, which are even more difficult on the rings and for which, as for the dips, the first step will be to successfully hold the standard active support position and in RTO, which will also make you your sheathing at the same time. And as usual, you can just put the rings higher to make the exercise easier.

From there, the negatives are your lifelong friends, for any exercise, to strengthen you enough to be successful in full reps afterward.


If you have a particular problem with ring pumps, you can also progress very well on the ground, which will transfer quite a bit. Even if everything that is RTO, it's still very specific to the rings. And then, just like on the ground, raising your feet a little and working on one-arm progressions will be a very good way to increase the difficulty.


Bonus Exercise 1: The False Grip

We now move on to the first bonus exercise which is important for the rings and which is especially necessary if your goal is to achieve the famous muscle up, the false grip, which is one way of catching the rings, which is actually putting and holding the top of the wrist over them that way. And if you want to keep it from slipping too low, a little chalk will help a lot. Our Liquid Chalk is available by clicking here.

So you can start training your false grip at the end of the session by simply staying suspended for as long as you can, which will be easier by keeping your arms bent. Ideally you will quickly like to be able to stand also with outstretched arms.

From there, if you want to work towards the muscle up, you can start by replacing the first exercise of the routine with false grip pull-ups, and once you've done a dozen or so in a row, you should be able to attack the negative muscle-ups where you're going to want to try your hand at ease. keep the false grip from start to finish, while slowing the transition from dips to pull as much as possible. All this will allow you, with enough effort and time, to achieve your first muscle up on the rings, the first in a long series.



Bonus Exercise 2: The German Hang

The second bonus exercise that you can do at the end of your workout or at the beginning to warm up because it works very well is simply the german hang that you will already become familiar with when you train the Skin the Cat. Successfully maintaining and strengthening your positions will be very beneficial to the mobility and strength of your shoulders and will lay a good foundation to then go for a new figure such as the back lever.

As promised, here is the full routine. One-page summary. Do not hesitate if you need it, it is there for that!


And as always, I strongly recommend that you write down all the results for each workout somewhere so you know exactly what you did last time and therefore know exactly what you are going to try to beat this time around.

This is one of the best ways to progress quickly, in my opinion, although it may seem obvious.

You can also watch the video related to this topic, it is available just here 

Thank you for reading me, take care of yourself, see you soon! 💪

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