Rings Workout Beginner Level for Building Strength and Mass



what's up guys Josh from strength side this is the first edition of the beginners ring routine these are some basic foundational movements on the Rings but be assured that does not mean easy as you'll see in the video I give regressed versions of each exercise if you have any hesitation on where you should start start with the regressed version and then work your way toward the harder versions at the end of the video there will be a title card with the actual routine to follow with sets and reps take a picture or screenshot that on your phone and you can use this full routine get your shoulders warmed up use my follow along shoulder blade routine I'll link it on the screen now and let's dive in to the routine first is the ring support hold have your Rings just above hip height you're going to push your arms down into the Rings to bring your feet off the floor externally rotate the arms so the palms are facing forward attempt to keep your body in a straight line from head to toe for the assisted ring support hold bring the Rings down just below hip height follow the same queues of pressing your arms into the Rings externally rotating the arms but keep your feet on the ground for assistance and as you start to get stronger you can float your toes off the ground for small holds until you can hold for a good duration of time next is the ring row starting with the hardest variation hang yourself directly under the Rings with your body close to parallel to the ground retract your shoulder blades and then pull the elbows back bringing the Rings to the front of the shoulder pause with the Rings on the shoulder for one second one step back in a less difficult version is just to simply bend the knee notice I still keep my hips extended the only thing that changes is my knee is bent so the lever becomes a little bit shorter and a less difficult variation will be to come more upright so your body is at a diagonal to the ground follow the same cues retracting the shoulder blades pulling the elbows backward and pausing the Rings at the front of the chest a good rule of thumb is if you can't pause the Rings on the front of the chest you should probably go back to a less difficult variation next is the knee tuck – inverted position start by hanging on the Rings pull your shoulder blades down then pull your knees up as far as you can lean back and then pull yourself into an inverted position lower down slow and controlled the shoulders should be very active throughout this whole motion pulling down for the regressed version follow all the same cues as the full movement but just tuck your knees up as high as you can go you may need to start somewhere close to 90 degrees but see if you can gradually work towards tucking the knees up to head level for the ring push up set up the Rings anywhere from ankle to knee height the higher the ring height the less difficult the movement begin in a hollow plank position with your scapula protracted in the Rings turned out control yourself lowering down keep the elbows close to your body and move the elbows directly back the Rings should get close to the front of your shoulders and then push yourself away back to our starting position if you are unable to do the full ring pushup set up your rings to closer to knee height start in your hollow plank position lower yourself down slow and controlled once you reach the bottom position bend your knees and you can stand back up this is just the eccentric part of the push-up once you spend time building strength through this lowering portion you will be able to push yourself up if the lowering portion is too difficult simply hold yourself in the plank try to get the rings directly under the shoulders rotate the Rings outward protract your shoulder blades squeeze your core and your butt to put your pelvis and posterior pelvic tilt all of these foundational ring movements will support you and eventually achieving the strict ring muscle up I'll be putting out more routines in the future so get started on this start laying the foundation and look out for those upcoming routines to keep progressing your strength forward

32 Comments

  1. The Ring workouts are why I've gained tons of upper body strength and mass in the last year. Here's a few tips…
    Make sure to warmup your shoulders properly https://www.youtube.com/watch?v=HWtkcHbTsI8&t=160s
    Be realistic with yourself and use the regressed variations if you are not quite ready for the full movements. Injuries don't help gain mass 🤪.
    Do this 2x a week. Start at the lower end of the rep ranges and build yourself up over time.
    The rings are challenging and fatiguing but don't be frustrated, you will see progress fast.
    Have fun with this ring workout everyone! 💪🏽👊

  2. Nice 2% bodyfat you're having there.

  3. Excellent video.. I love training with my gym Rings.. as a matter of fact only just managed to start doing weighted ring dips for the first time. I can only do 4 sets of 2 reps with 12 lb weight but it's a start any recommendations to help me build on more strength to do more reps was thinking of doing isometric / holds using the weight.

  4. Hey Josh!
    What part of the country are you in?
    Just curious..
    Just bought some rings and getting ready to start the work. Thank you so much for your instructions!

  5. Are you in WA? That landscape and those folks walking behind you look like Washingtonians 😂 I've always wanted to try rings, but your 10lbs in 6 month video made me really consider buying some. Now I just need to find somewhere to hang them.👍

  6. Amazing video, cannot wait for the intermediate and advanced routines, these will be pretty much all I will follow along with some handstand and pistol squat work. Great channel man 🙂

  7. Really appreciate your expertise on all things fitness! Your content is fantastic, and your teaching/coaching methodology is absolutely spot-on… especially your advice to the masses on “focus on strength, not aesthetics” – pearls of wisdom, brother! I’ll be 50 in a few months, have been athletic all my life, but feel stronger, leaner and more agile than I’ve felt in decades… your coaching is at the center of it all. Would like to ask, do you have a background in gymnastics, or did you teach yourself thru self-study to build your skills/knowledge? Thanks again… keep rockin’!

  8. This is dope dude

  9. I’m 54 and I wanna look like you when I grow up.

  10. I wanna get a pair of rings but I have no idea where I’d use them

  11. Amazing video!! Check out this SHIT https://m.youtube.com/watch?v=QfvVvv18V3g&t=2s

  12. where did you get the rings?

  13. 4:43 rly nice little shovel

  14. Thanks for the workout Video., Liked your Hairstyle too., Goodday

  15. Dude this is the 2nd video of urs that I watched. Forsure subbed and right after watching this video I setup my own version of “ring bands” in my backyard. Keep up the content 👌🏽🙌🏽

  16. How did you eat for staying shredded while gaining mass?

  17. Just noticed your shaolin shoes

  18. Your videos are really good . Keep up the good work bro. 🙂

  19. Just got my rings today! I knew it would be hard but wow is it humbling! Thanks for the inspiration

  20. I feel like if I was a guy I’d look like you

  21. Where can i buy some rings lol?

  22. Nice. Just got my rings a few days ago. Even pushups with rings are harder compared to regular ones. Looking forward to the progress.

  23. How many time do you rest between each set ?

  24. Thank you for this video.

  25. Super DOPE!! Gonna buy some! Thanx Man! You Would Rawk it in Capoeira;D

  26. Thank you for the ring routine also Josh, Im going to start it.

  27. I need to get a set of your exercise bands for my shoulders , they look great thank you,

  28. very excited for the advanced version 🙂 keep up the gr8t content

  29. Thanks.. Good Stuff

  30. Very good routine. Thank you for the video! 👍

  31. Damn I wish we could collab!

  32. First

Leave a Reply

Your email address will not be published. Required fields are marked *