5 best Ring Exercises to Start Calisthenics for Beginners

What's up, guys?

It's Bas here from Calisthenics Family.

If you are looking to start with calisthenics,

but don't have access to

then this video is for you.

Training on rings

is the perfect way to develop body weight strength

that will prepare you

for more advanced calisthenics movements.

However, it is also more intense

than training on the bar since the whole body

needs to work to stabilize and control every movement.

I will show you

The best part is that you can also find all these exercises

in the Calisthenics Family Workout app,

so make sure to check it out for free.

don't forget to watch this video

all the way to the end

in order to enter

So without further ado, let's get started.

The first exercise is

This exercise primarily targets

the upper body muscles,

specifically the chest, shoulders and triceps.

However, it also engages other muscles in the body,

including the core and back, and is a crucial exercise

to learn when training with rings.

It also built your straight arm strength,

which is a unique feature in calisthenics

and gymnastics, which is necessary for skills

such as the handstand and the l-sit

to perform this exercise.

Hang the rings at shoulder height.

Then grip the rings.

Jump up

and make sure your arms are straight and turned outwards.

Finally, engage your chest, shoulders,

triceps, core and leg muscles

to hold the position for the desired time.

Keep your body in a straight line.

If this move is too hard, you can also do the ring plank hold

which is similar to the ring supports hold,

but without your feet leaving the ground.

The second exercise is

This exercise is a must to implement

in your workout when used properly.

It can help you to achieve

movements that you might think are impossible.

for example, to perform the ring muscle up.

when doing the falls grip hang.

The most important tip is to apply chalk.

Do not just apply the chalk on your palms,

but also apply it on your wrist

and even lower arms since the falls grip

will have a contact point there.

Now grab the ring from the side like you're about.

Start arm wrestling and then move your hand down.

Hold tight and gently get into a death hang position.

Try to hang

the third exercise is

This exercise is great for building pulling strength

since it works all of your back muscles,

your biceps, your forearms, your grip

and all the stabilizes muscles in between

that make those muscles work together.

if you want to eventually be able to do pull ups,

this is the exercise

you need to add into your routine

until you can do a full pull up.

It's also a good preparation exercise for more advanced

skills like the front lever.

When doing the inverted row

set the rings around waist height,

grab the rings with an overhand grip

slightly wider than shoulder width, and walk forward

until you in a diagonal position

Pull yourself up by bringing your elbows

in alongside your body until your chest reaches the rings.

From there, lower yourself

back down in a controlled motion.

the best thing about this exercise

is that you can easily make it harder by setting up

the rings lower and stepping forward.

with good form before making it harder.

the fourth exercise are the

this exercise works your chest, shoulder triceps and core,

while also challenging your stability and coordination.

if you try this movement,

you will notice the difference with normal push

ups on the floor.

Ring push ups are performed by placing

your hands on the rings in a push up position

and lowering your body until your chest

is on the same line as the rings.

Then you push back to the starting position.

you can easily modify the intensity of this exercise

by placing the rings higher, which makes it easier,

or placing the rings lower, which makes it harder.

Aim for

the fifth and final exercise

This exercise primarily works

the shoulders, back and core while also challenging

your mobility and coordination

and is a great exercise to start

when you want to learn the front lever

and backlever.

To perform this exercise,

Start by hanging from the rings in a dead

hang position, then bring your feet up

and over your head, rolling your body in.

Tuck position from there.

Continue to roll backwards until you are hanging upside

down with your arms fully extended above your head.

Finally,

reverse the movement to return to the starting position.

If this exercise is too hard,

you can first start working on the German Hang

With this easier variation.

You performed the beginning in the exact same way.

However, instead of pulling yourself

back into the starting position,

you hold the twisted position for as long as you can before

putting your legs on the floor and letting go of the rings.

Aim for

All right, guys, These are the

Let me know in the comments

Remember to always focus on good form

and proper technique with all exercises.

Also, let me highlight a calisthenics ring workout

plan that you can find

in our Calisthenics Family Workout app.

This program teaches you all ring

exercises in a very structured way

and helps to develop amazing strength and skills.

So make sure to download

our app in a Google Play or app store and give this a try.

Lastly, let's get into this week's giveaway.

This video we will give away one set of our calisthenics

family rings with optimal grip so you can practice

all the moves I just showed you.

after publishing this video,

the winner will be announced in next week's video.

This is what we gave away in last week's video.

And a winner will appear right here in the screen.

Congrats.

Okay, guys, thanks for watching.

Don't forget

to, like, subscribe and put your notifications on

so you won't miss next week's giveaway winner.

And I'll see you in one of the next videos.

Peace out.