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Support Position

Difficulty: Beginner

Ring rows are a good beginners movement to people that are new to ring training. It’s also a progression exercise for anyone wanting to build up strength for unassisted pull-ups.

How to

  1. Set the rings to the appropriate height so your feet will not touch the foor during the exercise.
  2. Grip the rings and hoist yourself above them so your feet are of the ground and you’re
    supporting your bodyweight with the arms.
  3. Keep your arms straight and simply maintain the hold for as long as possible.

Notes: Ensure that your arms are completely straight and not resting against the straps for
support. Relying on the straps will reduce the effectiveness of the exercise.

Guide

The ring support position is the starting point for ring training beginners.The ability to support your body weight above the rings is a fundamental component of bodyweight training and practitioners should be competent in this skill before moving on to any of the more advanced exercises.

If you are new to ring training you will probably be surprised at how difficult even this basic exercise is. It takes a considerable amount of strength just to support yourself and maintain the rings at your sides.

Develop a solid support hold which you can hold for a minimum of 15 seconds with minimal movement in the body or rings before progressing with your ring training.