Ring Support Hold

Technique

How to perform Ring Support Hold

1. Stand between a pair of rings and place one hand on each bar, fingers pointing forward and thumbs wrapped securely around the rings.
2. Jump or press through your arms to lift yourself until your elbows are fully locked and your arms are vertical.
3. Allow your legs to hang straight beneath you or bend your knees if clearance is limited.
4. Depress your shoulders by actively pushing the rings down, drawing your shoulder blades down to engage your lats while keeping your chest tall with arms at your side held against your body.
5. Brace your core, squeeze your glutes, and hold your body in a rigid, upright line.
6. Avoid shrugging, swinging, or letting your hips drift forward.
7. Maintain steady breathing and keep light outward tension on the bars, holding this support position for the prescribed time.
8. Lower yourself gently back to the starting position or step down under control before repeating if additional sets are required.

GymDaze demonstration

Watch Ring Support Hold

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Latissimus Dorsi, Pectoralis Major Clavicular Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.