Exercise guide
Ring Swing
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Swing is an advanced dynamic stability exercise that develops explosive core strength and shoulder girdle integrity by moving the body through a pendulum arc. It forces the lats, pectorals, and abdominals to work in unison to control momentum and maintain a rigid torso.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the rings to a height where your feet can clear the floor while in a support position.
- Grip the rings with a firm neutral grip and jump into a top support position with arms fully extended.
- Depress your shoulders away from your ears and engage your lats to stabilize the rings against your sides.
How to do it
- Inhale and initiate a forward swing by slightly piking the hips and pushing the rings behind your midline.
- Exhale and drive your legs backward into a hollow-body position while pushing the rings forward to swing back.
- Maintain a rigid, straight-body tension throughout the movement, using your core to prevent any arching in the lumbar spine.
- Continue the pendulum motion with a controlled tempo, focusing on shoulder stability at the peak of each swing.
Form checklist
- Keep elbows completely locked out throughout the entire range of motion.
- Maintain a hollow-body position with ribs tucked and glutes squeezed.
- Ensure the movement is driven by the shoulders and core, not by kicking the legs.
- Keep the rings close to the body and parallel to each other.
Pro tips
- Focus on the 'push-pull' mechanic: push the rings forward to swing backward, and pull them back to swing forward.
- Squeeze the rings as hard as possible to increase 'irradiation,' which enhances shoulder joint stability and muscle recruitment.
Make it harder
- Increase the amplitude of the swing until your body reaches a horizontal plane at the peak of the front and back arcs.
- Incorporate a brief L-sit hold at the peak of the forward swing to further challenge the abdominals.
Frequently asked
- What muscles does the ring swing work?
- The ring swing primarily targets the abs, biceps, lats, obliques, and triceps, and also works the deltoids, erector spinae, forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the ring swing?
- The ring swing uses suspension trainer.
- Is the ring swing good for beginners?
- The ring swing is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.