Rings Workout For Beginners (With Progressions)
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- Опубліковано 8 чер 2024
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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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Wow! A doctor, a lawyer, a pizza delivery man, an astronaut, and now a gymnastics rings instructor?!?!? This guy really DOES do it all!
😂😂😂😂😂
Also a soldier, a cop, a talent agent…
He's also in adult entertainment
Hes also the camera man in casting couch.
Don't forget Billionaire Philanthropist.
Just got rings. Boy do they make me feel like a wimp again.
My rings just arrived today i feel like a noob again
Starting out with rings. I wonder if his point about it being an advantage for noobs would hold up for me a few months from now! Fingers crossed.
@@arty1593 it will fam it'll be harder starting but hot damn does it guve gains
@@skoobydu1364 Yeah I was barely able to do the fully regressed versions for most of these. Neural pathways and other stuff has to do its work. But day 1 down. 😎
@@arty1593 Oh one month in, how are you doing now?
I would definitely recommend warming up wrists before going on rings. Seriously, warm up wrists. Wrists. Warm. Up.
Thanks
how
@@TripleEightss dun dun da la dun dun dun chhh
@@Hunter_pizza Tf you say, bitch?
Seems like you've gone through an injury the way you're warning about it. Noted!
This video convinced me to get rings with my over the door pullup bar. Before the Rings arrived I got a Rogue Mil Pullup station and couldn't be happier. Still, I'm a lowly beginner on the rings.
I love the fact that you are so down to earth, I feel like I am at the same level on some of the exercises. I appreciate you very much man, keep it up
Negative dips like that for beginners can easily lead to bad muscle/pec strains, which I have experienced before, and takes a long time to heal. I might suggest using the legs as assisted support for the whole range of motion, and increase very gradually, eventually working up to negative dips.
You can do a bent leg assisted dip, and a straight leg assisted dip before you can do good negatives. I agree!
100%
Rings are the best investment with COVID and weights being so hard and expensive this is the single greatest piece of equipment
Totally agree!
Best thing for rings and pull up bar
They have transformed my physique
Any time I watch your vids, I have to thank you. It's your way of explaining/teaching, that helps closing the gap between "impossible" and "affordable". Thumb up.
I have done your recommended routine for a week now. I feel obligated to tell you how MUCH I appreciate your efforts. You are a great, I stress, GREAT teacher. You and Matt at red delta project are my only go to guys. THANK YOU AGAIN
This was really helpful for getting started with rings. After a few weeks, I'm starting to do negative dips and I'm starting to do the front tucked lever. I built up enough strength that I can do several pull ups on my pull up bar too which I couldn't do at all before.
Glad to hear, man. Congrats on the progress!
Excellent video thank you really enjoying getting started on the rings . Been doing yoga for a few years and find both compliment each other very well
My rings just came in and youtube recommended this video before I got a chance to look up some beginner routines. Your channel has been helping me with my journey. Thanks for what you do and keep it up.
So inspiring and relatable, I've taken so many lessons from your videos. Thanks so much for the help Ryan, I wish you all the best.
everytime I watch your videos and hear that song it feels like i'm transcending to a world of aesthetic perfection :) I'm watching this again because I've acquired rings and you are so right! I had no problems doing 8 dips on bars but on rings even maintaining a support hold is challenging as hell!
These gym closures made me explore a whole world of possibilities that doesn't involve the barbell. I need to get me some rings and a doorway pullup bar.
Thanks for the routine. Really was looking for a full-on workout and this video delivered perfectly. Thanks!
Awesome channel and I’m slowly adding more equipment so I can start to follow your workout programs.
Thanks for making all these useful videos! I've just bought myself rings recently and was looking for the perfect beginner exercises. Time to get to work now! :)
Man, these will make a great addition to my kettlebell workout and I already have a pull-up bar. Thanks for the video!
Just got my rings today, I was 127kg a couple of months ago, I am at down to 115, and tomorrow I will start doing calesthenics to get to my goal of 100kg then 95kg and eventually 90kg. Thanks for the video! This is gonna be challenging with all my extra weight, but I am really excited to start.
Big up 💪🔥 How tall are you?
How far did you get?
Howd it go?
plz, tell us
@@ducky169
I love how the background music fits your videos. It gives an aura of intangibility, like beholding the universe.
Great video. I am grateful for and appreciate you humble attitude. You mentioned the rings in your equipment video and am glad you made their own video.
Exactly what I been looking for! Thank you!
Those were the progressions I was missing. Partial/full assisted pistol squats! Thanks MTG.
You radiate humility. Subscribed!
Just bought rings with Covid hitting once more and this video is exactly what I needed. Great presentation and details of movements. I'm usually a heavy lifter and this is definitely challenging! Thanks!
Just did this workout for the first time. Everything is burning like hell. Thank you for that!
Looking forward to the next few days :D
I haven't trained or done gymnastics in over 23 year, and just hung my rings about 10 minutes ago. Thanks for sharing the video and these great tips.
Thank you!! Loving this method of body weight exercises!! So many options!!!
I appreciate the videos, great content for a beginner. I don’t solely use your channel, but a combination of you and 2-3 others is a great combo for learning.
What all channels do u use and what is ur ring workout
Thanks for the video man! I appreciate the progressions, they’re great markers
Nicely explained. Great video and very inspiring. Thank you.
I love my ring pushups. Very challenging, and gives so much versatility in movement variation.
Hey, your videos are the first I followed when getting into calisthenics. Thanks a lot for a the head start!
This is the video I needed 12 years ago when I first started rings. Absolutely great resource this is
Brilliant video 👍
I've been looking for a more structured approach and I hadn't realised that rings could be used so effectively in a door way 😉👍
I love rings bought them 2 months ago. Can alredy do 3 muscle ups😃 and gained a lot of grip strenght.I would say the single best exercise tool for upper body that was ever made so simple yet so complex. The rings move freely in space so you have to stabilize them so you get a lot of body control and awareness and also you can alternate grips midway...or lower them to the floor and do push up variations or put your legs in them for abs legs lower back... I am very new to this calisthenics stuff but got hooked in this two months. Just found your channel and i love it, haven't watched all your videos yet. Just watched the handstand one and i am gonna learn them😤 Also i love that you are plant based, i went plant based 3years ago and i am better than i've ever been. Gone through a lot of injuries and a lot of shit in my personal life so it feels good to finally be on the right path at the start of my thirties. Stay motivated and keep getting stronger and keep on progresing 🌱🌿💪
Thanks again!! Another great video!!!
Great tutorial! Thank you!
Really Good Sets and Progressions. Thanks!
If you cross the rings with body weight pulls, you are also pulling across the body. This makes it the single best exercise for archery which uses muscles not utilized in most other activities. This and practicing proper bow drawing technique has increased my draw weight significantly.
Really appreciate your great instruction and awesome introduction. I tried the movements you demonstrated... YES, all the advice was spot on! Thank you!
Fantastic video, so helpful. Thanks
Thanks Ryan!
Glad I found this! I have a pull up bar and rings, all I'm missing is a plan. Subscribed and will check out some more of your vids. Thank you for putting out this content 🙏
Just a little summary. (Also i´m not an english speaker. Maybe here are some mistakes.)
Weekly schedule for beginners:
Mon - Rings / Tues - Cardio & Flex / Wed - Rings / Thur - Cardio & Flex / Fri - Rings / Sat & Sun - Cardio & Flex
Warm-Up example: 2 min jumping jacks
Start for example with one push exercise for 3 or 4 sets then go to another main exercise for 3 or 4 sets.
Rest 2-3 minutes between sets for maximum strength.
Push:
1. Support Hold at least 10 sec
2. Dip negatives at least 5 reps
3. Ring dips (palms facing each other)
Pull:
1. Bent-Leg Rows at least 10 reps (optional: turn palms inwards to engage more biceps)
2. Straight-Leg Rows at least 10 reps
3. Tucked Front Lever as long as you can
Leg:
1. Assisted deep squats at least 30 reps
2. Partial assisted Pistol Squats at least 8-9 reps each leg
3. Full assisted pistol squat
Core:
1. Bent-arm hang at least 10 sec
2. Bent-arm tuck at least 10 sec (then try to expand one leg at a time)
3. (Bent-arm) Hanging L-Sit (also optional: straight-arms)
The floor still exists and you can do stuff on it.
Fukin pin this comment you jonny sin
Another excellent video from this guy. Thanks man.
Most informative vid! Never gave a thought to rings as a beginner.Tnx.
Best beginner video I've seen, thank you.
Simply, valuable, and receptible 👌
It looks like your cat could benefit from some core training as well.
lmaooo
Chonk
lol
😹 😾
Not chonk he just a little THICC
Thank you for this excellent video!
One of the best ring workouts for beginners ive found. Nice1 :)
Got my rings for the first time today, been doing bodyweight routine for 3 years but it is still extremely hard just to do a dip hold without shaking like crazy. Incredible equipment to improve stability and strength.
DUDE! You are amazing! That’s for all the good info!
Thank you! Love it.
Great video 💪🏽👍🏽
Best video for begginer ring exercises and amazing step by step progression. Keep it up. Thanks for help
Great video, mate - thank you!
Thanks your videos are very helpful!
Great stuff, definitely will be trying these.
I'm seriously thinking of getting some rings. This video should help me get started. Thanks!
Always great!
Enjoyed your video. Rings are great because they add the element of instability to engage a ton more muscle fibers for functional performance.
Your channel is amazing! Im planning on getting rings for Christmas and I’m working myself up on bars to get ready for this!
did you end up getting the rings?
@@demarcusthecousinthethird9611 I did! And using mostly my rings for almost a year I went from 140 to 155 lbs and went from +15 lb pull-ups for 5 reps to +35 lb pull-ups for 5 reps!!!
And similar results with dips
Exactly the full beginner program for at-home rings I was looking for 🙏🏼 Sub’d
Great tutorial man!!
Great video thanks!
Thank you for the video, its great! Would love to see a sequel of this workout for advanced people
Hey bro just finished this routine, was great cheers
Thanks Ryan. Just put a homemade bracket up in the garage ceiling for my rings and about to give this routine a go!
Great video, my go to
Thank you, sir. Your demonstration and lessons are so helpful. God bless your wellness and health
My lady bought me rings for Christmas. Thanks for the thorough video, Ryan. I’m big into bodyweight workouts, so this is exciting.
Super helpful, thankyou!
Watched so many of your vids I had to sub... Keep up the good work
you've inspired me to start calisthenics, just got a new set of rings. can't wait to add these to my workout. thank you
How’s it going?
Thank you, the video is very helpful. I'm new to Calisthenic but I love to doing rings exercises.
Brilliant workout
Really good, well structured explanations in your video - looking forward to seeing how I progress
great video! thanks
Hey Pal, thanks for the video.
Cool dude! thanks for the lesson!
really helpful video
You are a great teacher. You and RED DELTA project are the only ones I will listen to. I have looked at so many and some are ok but none compare to what the both of you offer. Thank you for your efforts.
great video thank you
Thanks for making this video.
Just ordered my first set of rings. Worked out with weights all my life. Doing a lot of calisthenics lately. Want to take that to the next level. This will help.
Thanks man!
Minus the Gym is great. I have had my rings for about ten years and at last I am getting serious about using them and trying to get my kids involved as well. I am coming back.
Thank you for the helpful video. I recently got a pull up bar and I love it , I will likely get some rings to go with it shortly. Thanks again!
Was planning to buy a ring. This video is perfect.
I love playin with the rings at the gym! But this made me want to try it more seriously!
This is great 👍
Fantastic 👍
thanks! now i know where to start
nice video!!
Cool video!
Great video Ryan, I really appreciate these all-bodyweight workouts. It really shows how you don't need heavy weights to build real, practical strength or an aesthetic physique. Where is your pull up bar from though? I'm trying to accomplish the same setup with rings at home. Thanks man, keep it up✌️
Thank you for this. I have a new set of rings that I'm ready to put to use.
Rings are freaking tough! Respect to the people that make it look easy.
Agreed. Rings masters are on a totally different level