Ring Handstand

Muscles worked

Setup

1. Adjust the rings to a height where you can comfortably reach them while standing or slightly lower for a kick-up.
2. Grip the rings firmly with a neutral grip (palms facing each other) and position yourself directly under the anchor point.
3. Engage your core and prepare for a controlled kick-up or press-up into the handstand position.
4. Ensure the straps are vertical and not angled, which would create unwanted horizontal pull.

How to do it

1. Kick up or press into the handstand, immediately locking out your elbows and shrugging your shoulders toward your ears (active shoulders).
2. Turn the rings slightly outward (external rotation) to create a more stable 'shelf' and lock the shoulder joint into place.
3. Maintain a tight hollow-body position by tucking your pelvis, squeezing your glutes, and pointing your toes toward the ceiling.
4. Breathe in shallow, controlled sips to maintain intra-abdominal pressure without losing core tension.

Form checklist

• Keep elbows fully locked; any bend will cause the rings to shake uncontrollably.
• Maintain 'active shoulders' by pushing through the rings to maximize stability.
• Avoid arching your back (banana back); keep the ribs tucked and core braced.
• Keep the rings close to your hips/shoulders rather than letting them drift outward.
• Focus your gaze on a fixed point between the rings to assist with balance.

Pro tips

• Think about 'ripping the rings apart' slightly to engage the lateral deltoids and stabilize the shoulder girdle.
• Squeeze your legs together as hard as possible; total body tension makes the 'lever' of your body easier to balance.
• Micro-adjustments should come from the wrists and forearms rather than swinging the entire arm.

Make it harder

• Ring Handstand Push-ups: Lower yourself into a deep press while maintaining ring stability.
• Weighted Vest: Add external load to increase the demand on the shoulder stabilizers and core.

Frequently asked

What muscles does the ring handstand work?

The ring handstand primarily targets the deltoids, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the ring handstand?

The ring handstand uses suspension trainer.

Is the ring handstand good for beginners?

The ring handstand is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Around The World Lying On FloorIntermediate · deltoids and pectorals
• Back Kick Overhead PressIntermediate · deltoids, glutes, hamstrings, and quadriceps
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids