Ring Support Hold

oec:ring-support-hold

An isometric calisthenic hold supporting the body atop gymnastic rings with arms locked out.

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Also called: Rings Support Hold, Top Support on Rings, Ring Plank Support

How to do it

Set the gymnastic rings securely at roughly hip to chest height.
Grasp both rings firmly with a neutral grip and jump or press up into an upright support position with arms straight.
Depress your shoulders away from your ears and engage your core into a slight hollow body position.

Lock your elbows completely and keep the rings close to your hips.
Turn the rings slightly outward (rings-turned-out) so your palms face forward to maximize stability and bicep tendon engagement.
Hold this rigid, stable position for the prescribed duration while maintaining slow, controlled breathing.
Carefully lower yourself back to the floor under control.

Breathe continuously and evenly from the diaphragm without losing abdominal bracing or scapular depression.

Allowing the elbows to bend, shifting load off the locked structure.: Actively squeeze your triceps to maintain a complete elbow lockout throughout the hold.
Shrugging the shoulders upward toward the ears.: Actively depress your scapulae by pushing downward through your hands.
Letting the rings drift wide away from the body.: Engage your lats and chest to keep the rings pulled tight against the hips.

Ensure rings and straps are securely anchored and inspected before loading.
If you cannot hold the position stably, regress to parallel bar supports or use toe assistance to build tendon strength.

This record: CC-BY-SA-4.0.