Why You Must Master the Gymnastic Rings Top Position
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- Опубліковано 27 тра 2024
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0:00 - Here's the move!
0:05 - The benefits of the Top Position hold
1:06 - How some coaches teach top position
1:45 - Common Rings Support mistakes
2:36 - How to make sure you don’t screw it up
3:24 - Getting into the proper position
3:54 - How to train the Top Position
8:32 - The finisher!
10:35 - Q&A Time
The Top Position (or Rings Support Hold) should be the first rings exercise to master because it is something you will ALWAYS return to when you're above the rings performing Muscle Ups, holding an L-sit, or transitioning into and out of a Bent Arm Stand.
It builds tendon strength (and general straight arm strength) that will help with any other movement where you are locking out your arms like back levers and even other movements off of the rings like push-ups, handstands, and planches.
This video covers everything you need to train the Top Position in a safe and efficient manner.
We really hope you found this video useful.
Please leave a comment if you have any questions at all an we'll do our best to help. - Спорт
![How rings training is transforming my upper body strength - [30 Day Test]](/img/n.gif)
I’ve been training on the rings for about 10 months now. After watching your video today I held a top position for 80 seconds! That position has really helped with other movements, the L sit, skin the cat etc. I had a gym member approach me inquiring if I was a UFC fighter. I recently turned 65 lol. Love your videos! 💪
haha, right on! Keep doing what you're doing, Grant - it's clearly working :)
right on - I am 66 and use rings as my primary source of exercise and am jacked as hell
Spot on! Im 67 and I excercise on rings everyday, even while I'm sleeping. Keeping up the good work! 💪🏼
Keep smashing it @grantbradley5084
Been involved in weight lifting for over 50yrs. Started on rings about 2mo now. Definitely a deeper feeling with rings. Full time rings. Part time weights. I’m almost 71. Young guys can’t do what I do on rings. Done with weights. ( part time only ) have a ring day :)
This is the best advice I have heard regarding correct back and shoulder posture as a starting foundation.
Really first rate advice.
It's honestly shocking how little attention people pay to these points... and it often comes back to bite them.
Just got my first set of rings at age 62. I love them. My goal is to complete my first muscle-up on rings or bar. I’m training smart and find your instructions to be that. Like your shirt!
Right on :) Just build up slow and steady. If you need a roadmap, we've got programs for that.
The best top ring position progression on YT - thanks for posting!
Thank you!
66 yrs. old, my rings are in the mail. Been weight training 3x/week for 4 months, just starting some calisthenics/pull ups. Damn, I guess these rings are gonna be harder than I thought, LOL 😅
Total beginner here. Oh no 😅 I've been doing it with the hunched over posture. Gonna do it right from now on. Great vid, thank you.
It's easier that way, and it feels right if you don't know better... now you do :)
This is an amazing video, I really appreciated how he reinforces the importance of going slow and incrementally building up the strength. Everything is well explained and his demeanour was great.
Thanks! Spending time with the fundamentals really does pay off over the long run.
I only just got on the rings and i enjoyed working outside. Thanks for the advice. I’ll try out the progression next.
Gold medal content as always. Please always do what you do, you’re helping the world move and feel better.
Thank you 🙏
This is exactly what I have been looking for. Thanks.
Thanks for all the info! Much love from Brazil!
Thank you for this info. Just bought my first set of rings - can't wait to get started
Great content, mate.
Good content here. Well stated and demonstrated.
Gymnastic rings are a wonderful thing. I do it myself, I love it. Thanks for your great exercises.
Very good video, and very useful
Haha I felt identified with the "don't squeeze the rings", I keep doing it even with a modest Top Position. Nice Video and thanks for all the tips.
Yep, it's super-common.
This guy is wealth knowledge. Thank you for this channel
this is the video ive been looking for for the last month! thank you for making this
Right on - glad to help :)
Great video thanks
Great video and perfect timing! After a long break I was really struggling even getting some dips on the rings! Good reminder that everything starts out at the bottom and amazing progression guide! Thanks a lot!
Right on! Glad you like it.
Ring dips are hard to do safely. I did them on stable bars for a year first. Watch a video too, you need to lean forward
Amazing instructions with well structured progressions. One of the best channels on this topic 👍
Thanks for saying so :)
Very good!!
Really loved the q&a section
LOL, especially the last question. Boing.
Excellent video!! Thanks for sharing your knowledge!!🙏💪🙋♂️
Glad to help! Practice it and let me know how it works for you.
Can't wait to get started with this!!
Right on
Awesome video Ryan! can't wait for the rings course :)
Me too. :)
1st workout on my rings,top position is tough,posture is not straight! managed some pull-ups pushups, skin the cats 🐈, I’ll post this time next year for an update.
Definitely taking your advice and not rushing into it, to easy to get hurt… thanks again
I’ll sleep well tonight though 🥵
Definitely take it slow and stead. It's tough but worth it :)
Thank you so much for making this video! My new goal is working towards top position and your excellent video is perfect timing. GMB videos are the best! Thanks, Ryan.
Thank you!
Wow.. I just discovered you and I think you're the perfect combination of wit, instruction and humour I've ever seen in a fitness motivator. And to top it off you've got a greying beard just like me.. sold!! You're my new favourite!
hahahaha, thanks! The beard makes the rest possible :)
Thank you, your videos have come a long way, although quality content was always the case
shocking, but we keep learning ;)
This is an awesome video for beginners. For myself who didnt start yet, I have now a much better idea how to actually engage with the rings once I use them. Thanks a bunch dude, will definitly work on the top position during the spring!
Right on - you'll be glad you invested in the foundation.
I remember that i bought my rings to use your programe R1 after i finish P1 cousrse. Unfortunetly you canceled it and i finished with rings without program. I taught myself dips, muscleups, l-sit and other things on rings. My childs still train with me. It was hard but gave a lot of satisfaction.
We have free tutorials for all those things on our website.
@@gmbfit are you still running those courses?
@@hawker1262 Not now, but stay tuned :)
This guys awesome. :) I love this position I can even put my hands outwards and still hold it. I think I can go for like 30 seconds on my top hold :) ! (With ease)
Great information and sakura
the most beautiful time of the year in Japan :)
Love your in depth explanations, you mention 'tendon strength' could you explain this a bit more please. when one thinks of strength its the muscles that come to mind first and solely usually.
Wrote in detail about that here: gmb.io/tendon-strength/
Thank you so much for this video it’s phenomenal it’s paced and filmed well. You present this content in a really easy to understand manner. I’ve been doing ring dips wrong and seeing this video helped me recognize that. I’ll treat ring dips as skill to practice now instead of a tool to build muscle or strength.
In the top position should I be pushing through my shoulders?
That's a great way to frame it - a skill in itself rather than just a step on the path to something else :)
And yep, push down through the shoulders!
Brutha…. 😂
Seriously though…. I the original rings program and felt it was the most intelligent and wholistic approach to health and fitness I have come across. And fun!
Keep doing what you are doing.
Thanks! I like to think we've made some useful stuff since then too.
This video is worth GOLD
Glad you dig it :)
@@gmbfit 😄😄😄 ...but seriously, life changing for a calisthenics novice like me... who otherwise thought I'll never be strong enough for rings!
@@JKBOA5 That's great to hear. Rings are just a tool - nothing more. If you learn to use them well, they'll help you achieve your goals.
GMB is my favorite
you have good taste :)
I bought some rings in last couple of weeks after building monkey bars and was so eager to try em out. Was instantly humbled, in my mind I could do the iron cross. In reality I was exactly as you showed which my 9yr old son coined as "Dad your like a fortnite character using a jet pack for the 1st time".... cheers. More instant humbling. So I just want to thank you for the video and il be doing this at least 3 times a week till I can eventually progress to holding that top position with correct form. I love an informative educational vid like this which includes the safe scalable progressions 👍 LEGEND
Keep up the good work, much appreciated
hahaha, it warms my hear to see kids understanding the value of practice :) Keep working at the Top Position, and everything else gets much easier though.
You are so strong ! 😅
When is your new rings programme being released?
Not exactly sure just yet but keep posted to the YT channel and we’ll let you know. Cheers
Important to note that we're not making a *program* for rings. But we're working on something that will probably be more useful :)
Only a few minutes in, great video so far. Which rings do you guys use please?
Thanks! The ones I'm using the video are Rogue. However, there are any number of quality wooden rings that you can easily find these days. Cheers
There used to not be many options, but these days we've honestly heard solid reviews from a ton a different manufacturers.
Cool, thank you!
8:05 What do you mean when you say: "burn yourself out" ( as opposed to getting good at the proper position ).
Hold it as long as you possibly can until your form breaks. You might start shaking a bit but if you can keep good form then stay up there. :)
After developing really good strength and volume on parallel bar dips I jumped into doing ring dips. Badly tore my left pec ( not completely off thank god) in the second session. Hurt like hell, and now probably set my dip training back months. I wish I had paid attention and spent time on the preliminaries before going to ring dips, because they are MUCH harder and more dangerous.
Oh man, I'm sincerely sorry to hear that. Unfortunately, it's not uncommon. At least now you know, and you can rebuild your strength gradually again. I hope you recover quickly :)
First time commenting but I will definitely buy your Integral Strength program after all the value the team provided.
One question regarding this: I can hold this position unassisted when my hands are facing my sides and but when I rotate them to face the front, I can barely hold it with assistance for more than 5 seconds. What kind of imbalance do I have and how can I work on it? Thanks!
It's not an imbalance. You're going from an easier position to a more difficult one. Of course you can't hold it as easily. With practice, you'll get stronger and better at controlling it.
I LOVE your content! As a beginner (my limits are top position unsupported 10 seconds, 10 rings dips, 10 pull ups), what’s a good next move to aim for? I see all your tutorials but I’m not sure which ones I should work on next. Is muscle up a reasonable next goal?
MU is a reasonable goal, but don't chase "progressions" on this. Your next thing to aim for should be doing all those things you said you can do... *really, really well.* :) It'll take a difference. At the same time, work on the baby muscle-up in our MU tutorial so you can develop your transition. If you do those, the full MU will come quite easily.
@@gmbfit Ok I will! I’ll focus on doing those with beautiful form and slow/with control. Thanks so much for the immediate responses too!
@@dean-isa-fool2191 Awesome - keep me posted :)
Love the rings! Have been doing them for a few years now for dips, pull-ups, and push-ups, and wow, what great workout and benefit for all those stabilizing muscles that you wouldn't hit as well with gym machines using fixed planes.
My only issue is my left elbow had issues years ago, and I had an arthroscopy to remove floating cartilage. After this, my full extension suffered and still does. Can't quite straighten 100% and cannot finish the top position with the hands at 9:00/3:00 position. My thumb is more like at 1:30. Any tips to help change that?
Sounds like this is one of those things were it's just going to take time. And honestly, it doesn't "have" to be 9/3 position. The main thing if you do want that position is working in a way that's good for you and being consistent with your training of it.
So love the shirt! Have one for sale?
We sold out a while back. Might order more sometime next year.
@@gmbfit anyway to get notified by then?
@@dominadorlorenzo8224 If you're on our email list, you'll hear about it.
Great video, I'm glad I found this or I would have probably been doing it with bad posture. One question though, is it normal to get bruises on your forearms from the top of the rings? Does this mean I'm doing something wrong? It seems to be worse on one arm.
Completely normal. For most people, that gets better with time.
I keep getting bruises on my forearms where the top part of the rings make contact. What do I do wrong? I can't find anything on the internet.
Most people do at first. You just need to get used to it. Your skin/arms will get tougher.
@@gmbfit Thank you for the quick response!
I've been looking online for that pull up bar stand with 4 legs shown at minute 1:18. Does anyone know what it's called or what brand makes it? Was even considering building my own, but Home Depot was missing a few items I need for it. Thank you.
It's a squat rack - super cheap one we bought off Amazon.
🙏❤️
cant find it in the comments! when you say start on flat foot and then toes and then hanging. is that all in the first day or do i start with sets like 3*10 sec on the first step (flat food and bend knees)
and then progress from there?
It takes as long as it takes. If you can do it on the first day, that's cool. If not, don't.
Hi there ,turning the wrist and straight the elbow will harm the joints of elbow in long and short term ?(the top position )
no, it won't
what kind of ring suspension is this 01:17 ?
it's a aerial rig we found on amazon
As an absolute beginner to strength training, are rings effective? Or should I start building strength with weights first since I don’t have much?
As a beginner, I suggest working with your bodyweight first. This is what I suggest: GMB.io/locomotion
Please I need subtitles in Español thanks!
Should you have your shoulders back? Shoulder blades squeezed? Or is extended upper back enough?
If you're pushing down and keeping your chest up, that's the main thing. Don't get too too fixated on a trying to *do something* with your shoulder blades. Push down, chest up, and the rest will be where it needs to be to support that position.
@@gmbfit Alright, thank you.
I guess I'll never know why it's so important to externally rotate on may of these exercises. It's not like it's a natural movement. It seems arbitrary just to make the exercise harder; ring pull-ups, you must externally rotate for .5 sec when in the top position because that's where all the gains are for some reason.
Anyway I've been doing the top position for a 2 months now and I can do 40 sec. Form? I don't know. It's not shaky but I don't know if my shoulders are tucked in into my "back pocket":)
Thanks for the video, I'll try to improve my technique.
It's absolutely a natural movement. Completely non-arbitrary. It aligns the joints so that you support your weight with your bones rather than your muscles. It builds your strength and control at the longest leverage, which conditions your connective tissue and helps resist injury.
In you're years of working with rings do you recommend to work with rings three time a week full body or do split pull, push etc...?
Programming choices depend on your goals and experience, not just your equipment.
Is there something to do before the easiest top position hold? When I try to do it my shoulders want to go up or forward. It seems like I don't even have the mobility/strength to keep my elbows close and turn out the rings and keep my shoulders back and down.
Use your legs to support some of your weight.
If my hands hurt, do you suggest me to wear gloves or put neoprene tubes on the rings?
No, I suggest this: gmb.io/gymnastic-ring-hand-care/
What about on a dip bar just holding the correct position just staying on the dip bar I know it's a little bit farther apart but at least it's helping build strength
It's better than nothing, but it doesn't really compare to doing this on rings.
New to calisthenics and rings, have a slight pain in my right shoulder that really shows up when doing pushing exercises.
Should I be concerned? Should I practice the techniques in this tutorial BEFORE doing any sort of upper body exercises or push-ups?
That's really hard to guess from so little info. This can help you assess: ua-cam.com/video/FFNwaT7hOAY/v-deo.html
I am really trying to do this move but I feel so much pain in my lower arm ( the part that thouch the ring up the wrist ) is this normal ?
or I cover that part with something to make it softer
You have to build up gradually. You're putting pressure on a place you probably aren't used to. Covering the rings is not gonna help.
Is practicing with your feet or toes on something in front of you, like a low step, beneficial for one of the steps?
You can. Or just lower the rings and use the floor.
is doing Support Hold with rings turned out a pre-requisite for doing Ring Dips? I can do 3 sets of 5 ring dips with a decent support hold for each rep (arms straight but not rings turned out). I also do Support holds for 15-20 secs with rings turned out (feet on the ground). Should I stop doing ring dips until I can do a proper suport hold or is it ok to practice both exercises separately? Thanks
All that really depends on your program and goals. There's not really actually prerequisites and definitive things you MUST do. Are you making progress? Are you improving technique and strength? If you're not sure, get a coach or follow a program.
Looking forward to GMB Fitness rings program! Cheers
don't hold your breath...
my stability with the wrists in parallel to the body is higher than with them turned like the top position
is that bad or should I just go with what works?
Go with what works for you. Once you get super comfortable with it then you can explore different positions.
@@gmbfit I basically already do dips and leg raises with a stable parallel hold, it's just trying to turn my wrists forward that kinda makes me shake, since I'm not used to the hold; I've been trying to incorporate it into my ring routines nevertheless, tip toes for now
@@_.-_.-_.-_.-_.-_.-_.- Definitely going to be a bit of a shake at first but with practice it'll get better.
1:51 a near perfect impersonation of myself.
hahaha, i'e been there :)
Based on this video, the top position is supposed to be something super-hard, close to unattainable. Is it possible, I am just skinny enough not to have major trouble with it? I have untrained chicken legs and generally not enough mass and I've just jumped straight into doing dips. I can do about 6 proper ones, 9 with kipping. But next time I'll just make a video of myself on top to see if I am somehow cheating the top position.
It's clearly attainable. No idea where you're getting the idea it's supposed to be impossible. It's the very most basic and fundamental position.
I can stay on there for years it feels like, I’ve even tried support holds with weight added and I can still hold for a while. Any other progressions? I start shaking like crazy when I go into iron cross
If you can do an iron cross, your next step is to work with a coach. Longer and longer or weighted top position holds aren't the ticket.
@@gmbfit ahhh struggles of not being able to afford a coach 😅 I appreciate the advice tho
Hurting yourself or wasting years by trying to get advice on YT can end up being more expensive. Still, there's many, many other things you can train.
@@gmbfit yep that’s very true, right now I’ve put the cross on hold since not a proper gymnast, just working on my own. I’m still young as well so I can come back to it later once I’ve got some other skills
I shake like crazy when i do maltese to inverted cross quad layout combo
Was this filmed in Japan?
it was
What rings are put using? Would you recommend purchasing the ones you have? Been looking and oh man are there a lot and some reviews make it hard to choose.
These are probably from Rogue, but there's loads of equally good products. Just pick something that seems good enough and get started :) Worst case scenario is that you decide you love it but want better rings someday.
This guy, I like!
1:48
Lmao
Wished I would have seen this before I injured my shoulder trying the rings. Haven’t been able to push ups or pull-ups for several months now and have been in a lot of pain when raising my arm. Yep you guessed it.. rotator cuff. Videos like this is extremely important.
Oh really sorry to hear that. It's unfortunately not terribly uncommon... But do any rehab prescribed religiously and then rebuild gradually from the basics.You can definitely recover and continue to build strength.
i can already hold 30sec but not with wrists facing front, this means i need to start from scratch?
You need to start working on better form, and your hold time will decrease in the short term, because doing it right is harder.
@@gmbfit but can i for example once im holding on top try to twist the wrists as mich as possible and will slowly get to proper form, or would it be better to start with feet on the floor and move from there like in your video?
Start with feet on floor and move from there.
@@gmbfit thanks for replying 💪
@@rodolink_0 try and see what works best
I just jumped in the support hold from excitement after ordering some rings online. My shoulders still hurt after 4 days.
oh man, I know the excitement, and I've done similar... hope you feel better soon and gradually build up your strength.
@@gmbfit Thanks. Your video is a great help.
@@gmbfitHi ,I have question in regards to jummping on the rings . I used to jump on them but now I just put them forward front of my chest and pull myself up.
During this motion I moved rings besides my body .
I found it more fluid move than jumping in them .
@@cheguevara5560 I don's see a question, but I'm glad you found a technique that works for you. I demonstrate my preferred method in the video.
Awesome tutorial.
My forearms allways getteng scraped on Rings and Loop in the top position by performing dips and doing negative muscle ups. What could you surgest me to solve that issue?
Practice and exposure. Your skin will get tougher, and you'll develop more control over the rings and how much rubbing happens.
@@gmbfit Awesome! Thank you
My shoulders pop and always rounded when i try it
Use your feet and set up as the video shows. Build your strength over time until you can do it correctly.
Tokyo?
Osaka
I HAVE A PROBLEM .
MY ARMS ARE BENT AND CANNOT STRAIGHTEN THEM LIKE EVERYONE ELSE.. looks like I will never improve . I have been doing rings for 2 years now. I am Strong With pulling movements. I can do L sit With bent arms and dips not full movement with my arms s that cannot lock. . I feel I can Never do a muscle up in my life. I cannot do a handstand ever in my life. I am a weak person forever.
Should I give up pushing movements ? Or rings altogether ?
Why can't you straighten your arms?
@@gmbfit Thanks so much for replying to my bent arms problem.
All your videos are first class !!
I don't know why my elbow joint doesn't let my arms be straight. I guess my doctor can find out why I can't lock my elbows .
I can Do 10 dips with shorter straps overhead . With long straps maybe 4
And I can't turn out the rings at all because my arms don't straighten fully.
Have you ever heard of of such a condition ?
@@jeffreyleese6558 Sure things. It really depends you individually. If you're still able to perform most of the movements with your arms bent a bit, then that's fine. I can't imagine how that would prevent you from making any progress at all in two years though. You might need to choose different movements to focus on, but if you do them consistently, you can definitely improve your strength.
I know you guys have made some leaps in other modalities. But you must realize that the rings and P-bar programs were gold, er gold medal? 😂
Sure there are lots of things overall healthy and such. But guys, we like rings, P-bars and strength tricks! Maybe throw some cool horizontal bar progressions in there?
We the people just love that stuff that you guys created! Hopefully you’ll crank out some more?
You're commenting on a rings video as if we don't know that rings are useful and that people want to learn how to use them... The video you just watched is proof that we get it.
@@gmbfit I’m still catching up apparently, 😂
Right on - we've got a ton of rings stuff on the channel and website. More coming!
I love scenery, rings and nice performance on rings. Most of peaple's in Your age are fat and "mobility disabled"
I've still got a couple more good years in me. ;)
@@ryanhurst3068 I'm 37 so its nice to hear that:)
@@wyskun I’m 49 so you still have loads of time. :)
For all the exercise with weights and calisthenics, it all means nothing when doing rings or high bar work. How could so many muscles have been left out of regular exercise? Worse yet, the people that are good on rings make it look so easy. And GIRLS can do Giant Swings around a high bar. How do little girls have such grip strength? Amazing. But, that's why I've added such exercise to my normal routine.
"Fitness" tends to be pretty reductive compared to real sports-based movement.
Liked and sub this is great
thanks :)