Exercise guide
Ring Back Roll To Support
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Back Roll to Support is an advanced gymnastics transition that develops exceptional upper body pulling and pushing strength, core stability, and spatial awareness. It requires a seamless shift from an inverted hang to a stable support position, engaging nearly every muscle in the upper body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately shoulder height.
- Take a firm grip on the rings—a false grip is highly recommended to assist the transition.
- Stand directly under the anchor point with your arms extended and core engaged.
How to do it
- Inhale and pull your knees toward your chest while leaning back to initiate a backward rotation into an inverted tuck.
- As you rotate, pull the rings aggressively toward your hips, keeping your elbows tucked close to your ribcage.
- As your hips pass over your head, transition your hands from a pull to a push, driving your palms down into the rings.
- Exhale as you press upward into a full support position, locking your elbows and turning the rings out (RTO) at the top.
Form checklist
- Keep the rings as close to your body as possible during the entire rotation.
- Maintain a tight tuck or hollow body position to stay compact.
- Ensure full elbow lockout and external rotation of the rings in the final support.
- Avoid using excessive swinging momentum; focus on controlled muscular tension.
Pro tips
- The 'transition' is the hardest part; think about 'rolling' your shoulders over your hands as quickly as possible once your hips clear the top.
- Maintain a strong false grip throughout the pull to ensure your wrists are already in the optimal position for the push phase.
Make it harder
- Perform the movement with straight legs (Pike Back Roll) to increase the lever length and core demand.
- Add a 3-5 second 'Rings Turned Out' (RTO) hold at the top of the support position.
Frequently asked
- What muscles does the ring back roll to support work?
- The ring back roll to support primarily targets the lats, pectorals, and trapezius, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the ring back roll to support?
- The ring back roll to support uses suspension trainer.
- Is the ring back roll to support good for beginners?
- The ring back roll to support is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
- Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
- Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius