Strength Training · Calisthenics · Gymnastics
Ring Support Hold
The ring support hold is a straight-arm hold with your body suspended between gymnastics rings. It trains your triceps and shoulder stability as you keep the rings steady beside your hips.
- Intermediate
- Moderate injury risk
- Rest 1 min
How to do it
- Set both rings at standing hip height.
- Stand between the rings.
- Grip each ring with your palms facing inward.
- Press down through the rings until your arms are straight.
- Bend your knees to lift your feet just off the floor.
- Hold your body upright with the rings close to your hips.
- Lower your feet to the floor to end the hold.
Form cues
- Keep your neck long.
- Stack your wrists over your hands.
- Keep your ribs over your pelvis.
- Breathe steadily through the hold.
Common mistakes
- Rings drifting outwardDraw your hands gently toward your sides rather than letting the rings spread apart.
- Elbows bending under fatigueShorten the hold to a duration you can maintain with straight arms.
- Swinging into positionTransfer your weight gradually from your feet into your hands instead of jumping into support.
Safety
Uncontrolled ring movement can strain your shoulders or elbows, especially as you tire. Losing your grip can cause a fall.
- Check that the anchors, straps, and buckles are secure before loading the rings.
- Keep the landing area clear so you can place your feet down immediately.
- Begin with some weight supported by your feet until you can control the rings.
- Avoid forcing your elbows backward beyond their natural straight position.
If you have wrist, elbow, or shoulder pain or a history of shoulder instability, use foot assistance and seek advice from a physiotherapist before unsupported holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Rings
Sets and reps
- Sets
- 3–4
- Target
- 10–20 seconds
- Rest
- 1 min
Build consistent, steady holds before extending the duration.