Rings Workout For Beginners (With Progressions)

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In this video I cover a rings workout for beginners that anyone can use to start their journey into calisthenics. I consider rings to be equipment more geared towards those entering the intermediate phase of calisthenics and bodyweight training, but I recently put together this rings workout with progressions and thought I’d share it.

Gymnastics ring training is by far one of the most difficult forms of bodyweight exercise because the rings provide the ability to not only move 360 degrees as they hang from the straps, but they can also rotate 360 degrees as well. This makes them an extremely unstable platform for performing your resistance training in comparison to the floor and bars. The end result is one of the most challenging forms of calisthenics workout.

Although their origin comes from gymnastics, I feel that anyone and everyone should feel welcome to training with rings. At first they’ll feel very difficult, even impossible, but if you work with them consistently and use the progressions I show in this video, you’ll quickly find yourself working on them with control and confidence.

For this full body beginner workout I’ve broken the exercise into 4 groups: push, pull, core and legs. The exercises we work on progressing through are:

Dips (push)
Rows / Tucked Front Lever (pull)
L-Sit (core)
Assisted Pistol Squats

I hope the video is helpful for all of you who have rings and aren't sure where to start. Happy training, and don't forget to subscribe to learn more!

-Ryan

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