Buzz
Gymnastics rings are not just for Olympic-level athletes. They're inexpensive, highly flexible, and can offer a wide range of workout options if you're exercising at home without weights. Setting them up might seem daunting at first, but this guide will walk you through the process of purchasing, hanging, and mastering gymnastics rings.
What exactly are gymnastics rings, and how can they benefit you?
Gymnastics rings are exactly what they sound like: circular hoops, typically crafted from wood, suspended from straps. You can stand below them and reach up to perform pull-ups, ring rows, and a variety of other pulling exercises.
If you're working out without weights, you've likely discovered methods for push exercises (classic push-ups, for example) and perhaps leg exercises (like lunges or pistol squats). However, to create a balanced workout, you'll need something for pulling exercises, making gymnastics rings an excellent choice.
We have a list of some of the best suspension trainer exercises, and many of these can also be performed with gymnastics rings. From rows and bicep curls to leg exercises, there’s plenty you can do.
Should I go for gymnastics rings or a TRX system?
Before diving into the specifics of gymnastics rings, let's first address a crucial question: do you prefer rings or a suspension trainer like a TRX set?
The key difference is that a suspension trainer consists of two straps connected to each other, designed to be anchored to a single point. Gymnastics rings, however, are separate, allowing you to hang them from a bar or overhead rafter and position your body between them—for example, to perform dips. This isn’t possible with a TRX system.
On the other hand, nearly every exercise you can do with a TRX set can also be performed with rings. So, if you're undecided, I'd suggest going with rings.
What type of rings should I buy?
Traditional gymnastics rings are typically made from wood. If you're using them indoors, I recommend getting the classic wooden ones. They usually come in a set that includes two rings and a pair of long straps. The straps often have numbered markings, which is helpful—this way, you can remember which settings you use for different exercises and adjust the rings to the same height quickly by matching the numbers.
If you're planning to hang your rings outdoors, I’d recommend a slight change in advice: opt for a simple pair of plastic rings, preferably smooth. (I use these, and I prefer holding onto the smooth black section rather than the oddly grippy orange one.) The reason is that wooden rings can develop mold if they get wet and stay wet. While this isn't a problem if you take proper care, if your kids decide to borrow them and hang them on the swingset for a week, plastic rings will hold up much better. Believe me, I’ve learned this the hard way.
Where should you hang gymnastics rings?
First, choose a reliable location. Do not consider using a tree branch unless you're completely certain that it's strong, stable, capable of supporting your weight without any bounce, and still alive. Dead branches can break suddenly, leading to potential harm.
Here are some great places to hang your rings:
The rafters of your porch, a park gazebo, or similar structure
Hooks or bolts that you’ve securely installed in a strong area of your ceiling
A pull-up bar, like those found on a gym 'rig' or at a fitness park
Any solid horizontal bar on playground equipment
As for the last option, playgrounds usually offer multiple suitable bars; just make sure to stay clear if kids are around. The same goes for basketball hoops: when no one is playing, you can often find a horizontal bar on the back of the hoop that’s perfect for hanging your rings.
How do you properly set up gymnastics rings?
Check out the buckles on your straps. Most feature a cam-lock system, where you thread the strap through and then pinch the lever to adjust its length. While there are a few variations of these buckles, the process typically follows these steps:
Place the buckle over the bar or support, then pull it down to a comfortable working height (around chest level).
Pass the buckle through the ring, ensuring the buckle’s lever faces you with the open end facing up.
Feed the long end of the strap through the buckle, from back to front, and adjust it to your preferred length.
If you want to keep any excess strap neat, fold it and use the included velcro ties (if available) to secure it.
Adjust the buckle and any excess strap as needed, ensuring it's not in your way.
Here’s a video that walks you through the process, step by step, for two of the most common types of buckles.
Start with some beginner exercises
The simplest exercises on the rings are those where your body is positioned beneath the rings, allowing you to reach up and pull on them. Begin with ring rows with your feet on the ground, then move to pull-ups (or explore different pull-up variations, such as negatives). Rings are also great for practicing dead hangs.
Pushing exercises can be quite tough. I recently attempted ring dips for the first time, thinking, 'I can do dips, I have rings, it should be easy.' They were anything but easy! The rings wobbled beneath me, and I had to tense my entire body just to stay in the air. I tried a small bend in my elbows, managing to do a few reps. Though I’m not sure I’d call them real dips.
However, if you’re able to do regular dips, you can gradually work up to ring dips. A useful modification is to bend your knees and rest your toes on a bench behind you. This takes some of your weight off, lightening the load, and provides a bit of stability.
Another key piece of advice from gymnastics and calisthenics experts is to begin with 'support holds' rather than dips. This involves getting yourself to the top of the dip position and simply holding that position, without attempting any movement. Over time, your body will adapt and learn to stabilize, allowing you to progress to more advanced exercises.
