Start and progress at the Olympic rings! | Eric Flag

Start and progress at the Olympic rings!

Readings & Recommendations You read Start and progress at the Olympic rings! 9 minutes Next Front Lever: 8 tips to (finally) get it!

Do you really need more than two small wooden Olympic rings to effectively train your whole body? I'm not sure. Plus, I've heard it's really handy, those things that quickly hook up anywhere.

Gymnasts do inhuman stuff with the rings; but that does not prevent that it is quite possible to start and progress as a beginner. I therefore offer you a complete routine to start and which will also evolve with your level. The goal of this routine is to gain strength and mass.

On the program: 5 basic exercises + 2 bonuses that will help those wishing to attack more advanced figures later. I will give you all the information for each exercise. The idea is to hit the top of the given rep range; then you can move on to the higher progression of the exercise in question. But don't worry, no need to write anything. I give you the 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 doing 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. All this should quickly strengthen you and allow you to succeed in your first pull!

From there, you can start your sets with your max full reps before ending them with negatives. You can vary your sessions a little and also train the rise of each repetition. It is also possible to do assisted pull-ups either with an elastic band; or possibly by keeping your feet on the ground and helping yourself 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 olympic 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 at the Olympic rings

For the second exercise, we would like to be able to make dips, but clearly, it will first go through the active support at the Olympic rings, 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 at hip height, the first progression will be to hold in support with outstretched arms and to assist you if necessary with the end of the feet until ideally then succeeding in holding on alone and without shaking too much at least 15 20 seconds away.

From there, it's the same as before, again, you can start doing slow negatives to strengthen yourself before you succeed in your first dips, just like 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 first aim to raise them higher and higher! 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 on the Olympic rings

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 gets. To progress further, you either have to find a way to put your feet higher in relation to your hands; either by attacking the one-armed 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 Olympic 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.


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 at the Olympic Rings

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; staying suspended for as long as you can, which will be easier with your arms bent. Ideally you will quickly like to be able to hold with your arms outstretched as well.

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 do about ten in a row, you should be able to attack the negative muscle ups during which you will want to try to keep the false grip from start to finish, while slowing the transition between dips and pulling as much as possible. All this will allow you, with enough effort and time, to achieve your first muscle up at the Olympic rings, the first of 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. Succeed in maintaining and this position will be beneficial for the mobility and strength of your shoulders. It will lay a good foundation to then seek out a new trick like the Back Lever.

As promised, here is the complete Olympic rings routine, summarized in one page. Do not hesitate if you need it, it is there for that!


I advise you to write down your results somewhere so that you know what you did last time. This will motivate you to break your records!

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! 💪

Eric Flag