Rings are the ultimate calisthenics tool. They add instability, forcing your stabilizers to work harder on every exercise. Every push-up, dip, and pull-up becomes more demanding. They require more control and build functional strength that transfers to everything. Start with basic holds before attempting dips or push-ups. Rings reveal weaknesses and fix them fast. A worthwhile investment for serious trainees.
Bodyweight Exercise Collection
Front Lever to Back Lever Press
The Front Lever to Back Lever Press is a dynamic transition from Front Lever to Back Lever, requiring extreme straight-arm strength.
Full Maltese
The Full Maltese is a straight-arm static hold on rings where the body is completely horizontal.
Maltese Negative
The Maltese Negative focuses on the eccentric phase, lowering the body slowly from the Maltese position.
Maltese Hold
The Maltese Hold is a straight-arm static hold on rings where the body is held horizontal, similar to Planche but on rings.
Full Iron Cross
The Full Iron Cross is a straight-arm static hold on rings where the body is completely horizontal, arms extended to the sides.
Iron Cross Negative
The Iron Cross Negative focuses on the eccentric phase, lowering the body slowly from the Iron Cross position.
Iron Cross Hold
The Iron Cross Hold is a straight-arm static hold on rings where the body is held horizontal, arms extended to the sides.
Ring Turn Out Press
The Ring Turn Out Press is a dynamic transition from support hold to ring turn out, building straight-arm strength.
Ring Turn Out Hold
The Ring Turn Out Hold is a static position where the rings are turned outward, building straight-arm strength.
Ring Push-Ups
Ring Push-Ups are a pushing exercise on rings that builds chest, core, and shoulder strength while challenging stability.
Ring Dips
Ring Dips are a pushing exercise on rings that builds chest, triceps, and shoulder strength while challenging stability.
Ring Support Hold
The Ring Support Hold is a static position on rings where the body is held upright with straight arms and packed shoulders.
Band-Assisted Muscle-Up
The band-assisted muscle-up uses a resistance band to reduce the load, allowing you to practice the full movement.
Muscle-Up Transition Drill
The muscle-up transition drill isolates the crucial transition phase between the pull-up and the dip.
False Grip Pull-Up
The false grip pull-up is a crucial progression for muscle-ups, building the specific strength needed for the transition.
False Grip Hang
The false grip hang builds wrist and forearm strength required for ring work and muscle-up transitions.
Full Back Lever
The full back lever is a straight-arm pulling hold where the body is completely horizontal and inverted, arms locked behind the body.
Back Lever Straddle
The straddle back lever extends the legs to the sides, increasing the lever arm and demanding greater strength.
Back Lever Advanced Tuck
The advanced tuck back lever increases the lever arm by opening the hips while keeping the knees tucked.
Back Lever Tuck
The tuck back lever is a straight-arm pulling hold where the body is horizontal with knees tucked, supported by the lats and core.
German Hang
The German Hang is a straight-arm inverted hanging position that builds shoulder mobility and back lever strength.
Negative Muscle-Up
The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.
Skin the Cat
Skin the Cat is a gymnastic movement that builds shoulder mobility, straight-arm strength, and body control.
Full Front Lever
The full front lever is a straight-arm pulling hold where the body is completely horizontal, legs together, supported by the lats and core.
Front Lever Straddle
The straddle front lever extends the legs to the sides, increasing the lever arm and demanding greater strength.
Front Lever Tuck
The tuck front lever is a straight-arm pulling hold where the body is horizontal, knees tucked, supported by the lats and core.
Muscle-Up
The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.
False Grip Practice
False grip practice develops the wrist and forearm strength required for ring work and muscle-up transitions.
Support Hold
The support hold is a static position on parallel bars or rings where the body is held upright with straight arms and packed shoulders.