Ring Support Hold

Muscles worked

Setup

1. Adjust the rings to a height where your feet will clear the floor when your arms are fully extended.
2. Stand between the rings and grasp them with a neutral grip, palms facing your body.
3. Jump or push yourself up into the top position with your arms locked out straight.

How to do it

1. Lock your elbows completely and rotate your palms outward (Rings Turned Out) so the pits of your elbows face forward.
2. Depress your shoulder blades forcefully, pushing your body as high as possible to create maximum distance between your ears and shoulders.
3. Maintain a hollow body position by bracing your core, squeezing your glutes, and pointing your toes slightly in front of your body.
4. Hold the position while taking short, controlled breaths, maintaining total body tension for the prescribed duration.

Form checklist

• Keep elbows fully locked out; do not allow even a slight bend.
• Ensure shoulders are depressed downward, never shrugging up toward the ears.
• Keep the rings tucked tight against your hips rather than letting them drift outward.
• Maintain a neutral spine and look straight ahead to avoid neck strain.

Pro tips

• Focus on 'external rotation' by trying to turn the rings out to a 45-degree angle; this creates a more stable shoulder 'pocket' and increases bicep and chest activation.
• Imagine you are trying to grow taller by pushing the rings down toward your feet to maximize serratus anterior and lower trap engagement.

Make it harder

• Increase the 'Rings Turned Out' (RTO) angle to a full 90 degrees.
• Transition into an L-Sit Support Hold by lifting your legs until they are parallel to the floor.

Frequently asked

What muscles does the ring support hold work?

The ring support hold primarily targets the pectorals and trapezius, and also works the abs, biceps, forearms, obliques, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the ring support hold?

The ring support hold uses suspension trainer.

Is the ring support hold good for beginners?

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

Related exercises

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• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius
• Decline Pike Press Between BenchesAdvanced · pectorals and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius