Strength Training · Calisthenics · Gymnastics
Ring Turnout Support Hold
The ring turnout support hold is a straight-arm hold with the rings rotated outward. It trains upper-body support strength, shoulder stability, and trunk control.
- Intermediate
- Moderate injury risk
- Rest 1 min
How to do it
- Set the rings low enough that your feet can reach the floor easily.
- Grip the rings beside your hips with your palms facing inward.
- Press yourself into a straight-arm support with your feet just off the floor.
- Rotate both rings outward so your palms angle forward.
- Hold this position with your body upright for the planned time.
- Rotate the rings back to palms facing inward.
- Lower your feet to the floor.
Form cues
- Keep your shoulders away from your ears.
- Keep your ribs stacked over your hips.
- Breathe steadily through the hold.
Common mistakes
- Forcing a larger turnoutUse only the outward rotation you can maintain without shaking or losing your support position.
- Leaning against the strapsKeep your arms clear of the straps so you support yourself rather than resting against them.
- Pushing elbows past straightUse active arm tension rather than forcing your elbows backward into their end range.
Safety
Turning the rings outward increases the control required at your shoulders and elbows. Excessive rotation or fatigue can strain these joints or cause your support to collapse.
- Check the anchors, straps, and buckles before each session.
- Place a landing mat beneath you with a clear area for stepping down.
- Build a steady neutral ring support before adding turnout.
- End the hold if your elbows begin to bend or you feel joint pain.
Use a foot-assisted version or seek advice from a physiotherapist first if you have shoulder, elbow, or wrist pain or a history of shoulder instability.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Gymnastics Rings
- Spotting Platform (optional)
Sets and reps
- Sets
- 3–4
- Target
- 10–20 seconds
- Rest
- 1 min
Start with shorter holds if you cannot maintain the same ring angle throughout.