As it is very difficult to learn a new exercise from just a paragraph or two of text, this book does not contain a complete overview of how to perform gymnastic rings exercises. For this reason, and to make this book user-friendly, only the most basic movements have been included in the programs. (If you have any questions on exercise technique, find a qualified personal trainer (C.P.T), a strength and conditioning coach (C.S.C.S), or a TRX Certified Coach to teach you in person.) For some of the non-traditional exercises, I’ve created an Uncommon Exercise Database with easy-to-follow descriptions. This can be found at the back of the book on page 210.
That said, there are certain safety precautions and preparations that every athlete, new or experienced, must observe when using a set of gymnastic rings.
In this section, we discuss:
SAFE AND PROPER ANCHORING
The ability to take your gymnastic rings anywhere is one of its coolest features—but doing so requires a heavy-duty anchor to ensure safety.
We suggest using one of the following heavy-duty structures when anchoring your gymnastic rings:
Equipment like the Jungle Gym XT and Rogue Fitness Gymnastic Wood Rings also offer multiple anchor solutions for your garage walls, ceilings, and doors. (Please be sure to follow the manufacturer’s instructions for any installations.)
SPACE REQUIREMENTS
Most people are aware that vertical space is needed for safe and secure gymnastic rings workouts. This can best be described as needing space “above the rings” and “below the rings”. “Above the rings” is most common for exercises like push-ups, planks, dips, and muscle-ups. The space requirement needed here is enough space to not to hit your head when at the top of your movement. On the other hand, exercises like Ring Rows and Ring Bicep Curls are considered “below the rings”, and while the exact distance/space needed is difficult to say, is best dictated by your arm length and the angle in which you do each exercise. As a general rule, 8–12 feet can accommodate most people.
The other requirement, which people never seem to talk about, is the amount of horizontal space needed to progress and regress in each exercise. A beginner needs more horizontal space to perform a Ring Row versus a more advanced (stronger) person. A beginner will set up their rings with longer straps and more upright body posture to use less of their body weight as resistance. An advanced person will set up the rings with shorter straps and a body posture near parallel to the ground to use more of their body weight as resistance. As a general requirement, 8 inches from the anchor point in either direction should be the most a person would need. This is based on an 8-foot anchor point height, 6½-foot strap length, and a person who is 5’4”. As you grow stronger, this requirement lessens.
THE SEVEN BODY POSITIONS OF GYMNASTIC RINGS TRAINING
Rather than attempting to provide a description for each exercise, it is more beneficial to describe the proper positions used when performing gymnastic rings exercises.
Standing
Facing the anchor point. This position is used for performing Rows, Bicep Curls, and “T” Raises.
Facing away from the anchor point. This position is used for performing Push-ups, Skull Crushers, and Plank Rollouts.
Lateral/standing sideways from anchor point. This position is used for performing IT Band Stretches and all Pallof press variations.
Lying on the Ground
Face down (prone) with feet in foot cradles and hands on the floor. This position is used for performing Push-ups, Core Pikes or Knee Tucks.
Facing up (supine) with feet in foot cradles and hands on the floor. This position is used for performing Leg Curls and Glute Bridges.
Facing up (supine) with hands on the handles and feet on the floor. This position is used for performing Abdominal Leg Raise variations.
Lying on one’s side with feet in foot cradles. This position is used for performing Side Plank variations.
Three Principles of Progression
These three principles will allow you to adjust the intensity for any exercise you perform using gymnastic rings and are the secret behind the limitless variations this equipment allows.
Vector Resistance Principle
The vector resistance principle refers to the unique ability of gymnastic rings to afford you a variety of resistance levels just by changing your body angle and adjusting the direction of your body weight. The higher your body position is from the ground, the easier the exercise; the lower your body position to the ground, the more difficult the exercise. On top of the variety of exercises this allows for, it also makes programming progression natural and easy to implement.
Multiple Balance Stances
Similar to how changing your body’s angle changes the difficulty of the exercise when using gymnastic rings, your body’s stance can do the same thing, giving you even greater control over your workout’s challenge level. For example, maintaining a narrow stance during a Plank increases core activity; a staggered stance allows for easier transitions between related movements; and the ability to change from a double to a single leg stance on the fly allows for quick increases and decreases in difficulty.
Pendulum Principle
The pendulum principle refers to your ability to change your distance from the anchor point to increase or decrease the difficulty of a workout. (This refers to all exercises that place your feet in the cradles.)
By changing the starting position (Neutral, Assist, or Resist) you can adjust resistance. When not in use, gymnastic rings hang down directly below the anchor point; this is the neutral position. You can then assist or resist an exercise by moving closer or further away from the anchor point.
Take Leg Curls as an example: When neutral, your feet are directly under the anchor point. You can move your feet to the front and align your head to be closer to the anchor point, assisting the exercise and making it easier; or, you can place your feet behind you and move your head further from the anchor point, resisting the exercise and making it harder.
TYPES OF GRIP
When it comes to actually holding the gym rings, not all grips are created equal. In fact, the way in which you position your hands and hold the rings have a large part to play in how successfully you can complete your workout, and each has its own strengths to keep in mind.
There are three basic grip types to consider: the neutral grip (gripping below the rings), the false grip, and the above-the-rings grip.
The neutral grip functions best during pulling exercises, and is typically used in situations where the rings are facing each other, facing outwards, or side-by-side. This grip places the bulk of the pressure on your upper palms, and has your fingers wrapped around the rings (thumbs included).
The false grip is used in certain specific movements, and works with the rings positioned facing outwards. This grip keeps the rings deeper into your palms than in the neutral grip (around halfway up your palm). Your fingers are wrapped around the rings, and your thumb is around your knuckles, with your wrists bent.
The above-the-rings grip is used for exercises that require sustained holds or supports, and avoids any unneeded stress to the wrists by keeping them as straight as possible, with your arms by your sides.
KEY TERMS AND ABBREVIATIONS
Rings. Gymnastic rings are a simple piece of equipment which uses a system of ropes and/or webbing with two handles or wood rings to allow users to work against their body weight. This term is used inclusive of TRX, Rings, or Jungle Gym XT.
Kettlebell (KB). A cast-iron or cast steel weight used in a variety of exercises, resembling a metal ball with a handle.
Finishers. A term for kick-ass workouts that ask you to give everything you have at the end of a routine. They are quick, intense, often painful workouts that are designed to burn more calories during the workout and through the day. Best described as the final piece to a workout that challenges your physical and emotional limits.
AMRAP. An acronym, standing for “As Many Reps As Possible.”
Density training model. A programming method involving the completion of as much work as possible during a specific time.
Prehab. Physical therapy-type exercises for the healthy to bring balance to their training.
Mobility. Refers to having a full range of motion. Used in this book to refer to dynamic stretching movements used in warm-ups.
Intensity. In respect to gymnastic rings, this refers to a body angle farther from vertical (see Vector Resistance Principle, page 16).
Kinesthetic awareness. The body’s sense of its own relative position in space and time.
Planned Performance Training (PPT). Also called periodization, this is a roadmap created to keep athletes focused on the goal at hand. It includes multiple phases to keep the body strong and allows for proper recovery.
Training Phase. Phases are a subset of Planned Performance Training. They break down the big picture into smaller, more manageable goals throughout the year. Typically focused around a single goal such as strength, power, body fat loss, etc.