(Pictured above is me performing a Body Rows progression which utilises a False Grip)
One of the questions I get the most is along the lines of "how did you get started using gymnastics rings?", often followed by "why did you choose gymnastics rings?" which I covered in a previous post.
"I'm going on an adventure!" - Bilbo Baggins
So you've decided (or are deciding whether) to enter the world of amateur gymnastics! Maybe you've been unable to go to the gym and are still not comfortable returning, maybe you don't have the finances to afford a gym membership, maybe you've decided you'd like to experience the myriad of benefits of outdoor training or have simply hit a plateau in your bodyweight/weighted training and want to try something new and different. Regardless of the reasons, you've made (or are on course to making) a brave but wise decision!
Without going into too much detail (as mentioned earlier, you can refer to my previous post highlighting the benefits of gym rings and calisthenics as a whole) some of the most prominent benefits of gym rings are:
They're relatively cheap (thanks to Crossfit) and require only a small one time payment rather than a monthly gym membership.
They're fairly simple to set up, it may be a bit daunting the first time (especially if you're doing it in a crowded park like I was) but so long as you research how to set up the webbing just go out there and do it with confidence!
They're incredibly versatile and allow you to do almost anything you can do with or without other equipment (note: leg training can become limited if you are already able to perform exercises such as Pistol Squats without assistance).
They are the definition of 'cross-over gains'. Which essentially means gaining strength in an area without directly training it. The main area being the core. Every single thing you do on the rings requires core strength and you will quickly see gains in core strength without doing any specific core exercises or training. (At least this is my experience from months of ring training with almost no core specific exercises).
"Even the smallest person can change the course of the future." - Galadriel
Now you might be watching incredible gymnasts like Nile Wilson or the 'Lord of the Rings' Yuri Van Gelder doing insane routines transitioning from a maltese planche into an iron cross and using muscle ups (my current training goal) to causally get up into front support hold at the beginning of their complex, almost superhuman routines and think "The rings are too difficult, there's no way I could do any of those things!"
Well you'd be right! Most of us are probably never going to be able to perform an iron cross or even a regular planche let alone a maltese one. But are either of those really your personal specific fitness goals? If so, I wish you the very best of luck and make sure to take care of those elbows! But if not, fear not! The rings may look complex, and it's true they do require some core and basic strength to perform even the 'easiest' of exercises (I maintain that 1 ring push up is equal to 10 regular push ups) but even the most basic of beginners can get on a set of rings and start building up the base strength required to one day complete a full training session.
"A day may come when the courage of men fails...but it is not THIS day!" - Aragorn
Saying anyone can train on gym rings is all well and good, but if you're sat there thinking something along the lines of "I can't even hold my bodyweight on the rings" or "I can't even manage a single pull up or dip!" you probably have one very important question (which is the main focus of this post). "How do I get started training on gym rings?"
Now there are a number of different YouTube videos and online programmes you could follow (like the amazing ones on the School of Calisthenics virtual classroom - of which I'm currently a member) and I would encourage you to do as much research as possible. But in case you either don't have the time or the inclination to do the research, I've included a two beginners rings routines below that you can cycle through.
"The board is set, the pieces are moving. We come to it at last, the great battle of our time!" - Gandalf
I would recommend either doing one a week over a two week cycle (along with some basic bodyweight sessions) or, if you feel up to it, performing one at the beginning of the week and the other towards the end of the week after a few days rest to recover.
Ring Routine One
Applied Strength
Pull Up Eccentrics - 2/5
Capacity Strength
Feet Assisted Pull Ups - 2/6
Body Rows - 3/10
Knee Raises - 3/3
Movement Patterning
Front Support Hold - 6/10sec
Passive Hang - 3/5sec
Feet Assisted Active Hang - 3/5sec
Ring Routine Two
Skill
Assisted Skin the Cat (Tucked) - 3/1
Applied Strength
Dip Eccentrics - 2/5
Capacity Strength
Resistance Band Assisted Dips - 2/5
Body Rows - 3/10
Plank - 3/10sec
Movement Patterning
Front Support Hold - 6/10sec
Passive Hang - 3/5sec
In regards to sets, reps and rest times you will need to get up onto a set of rings and test your own abilities and limitations. If you find the number of reps too low, add some more. If you find the amount of sets too low, add more sets. The only thing I would say is once you're able to perform between 12-15+ reps of an exercise, you most likely need to find a more difficult progression e.g. graduating from regular ring push ups to Bulgarian push ups or even Archer push ups to load one arm with more of your bodyweight. You could also change the angle and leverage you're training with. For example, getting your body closer to the ground and more horizontal during body rows.
Likewise, if you ever feel an exercise is too difficult there are almost always regressions you can switch to that make the move easier. Although the above routines already utilise the most basic regressions of the moves as I originally designed these routines for my wife, who struggles to even hang from the rings, let alone perform a pull up or unassisted dip!
"The Ring has awoken, it's heard its masters call!" - Gandalf
It will most likely take a while to build up the required strength to be able to perform unassisted versions of exercises like pull ups, dips, push ups etc. but be consistent, don't give up and above all, be patient. Progress may be slow at first but before you know it you'll be performing exercises you never thought possible during your first incredibly shaky session, followed by some serious DOMS (Delayed Onset Muscle Soreness) the following few days.
If after a few weeks or cycles of training you are still really struggling and feeling like you aren't making much progress, it might be worth taking a step back from the rings and focusing more on basic bodyweight training to build up a stronger base to then continue to build your ring skills from.
The most important lesson you will learn from the rings, whether you want to or not, is ego death. By which I mean, if you approach the rings with a large gym bro ego, it will soon be torn down and you will be left with nothing but humility, wisdom and a newfound respect for not only gym rings, but for those who make the moves you spend your nights tossing and turning over look incredibly easy!
If you have any questions about how to perform specific exercises, possible regressions/progressions or any other gym rings or calisthenics related questions (and a quick google can't provide you with an answer) then feel free to drop me a message on Instagram or email me and I'll do my best to answer them or point you in the right direction.
Good luck, and don't forget the first rule of Calisthenics...have fun and play!
Comentários