The rings, also known as still rings[1] (in contrast to flying rings), is an artistic gymnastics apparatus and the event that uses it. It is traditionally used only by male gymnasts, due to its extreme upper body strength requirements. Gymnasts often wear ring grips while performing.
The apparatus
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The apparatus consists of two rings that hang freely from a rigid metal frame. Each ring is supported by a strap, which in turn connects to a steel cable that is suspended from the metal frame. The gymnast, who grips one ring with each hand, must control the movement of the rings and their body movements at all times.[1]
Dimensions
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The measurements of the standard apparatus are specified by Fédération Internationale de Gymnastique (FIG) in its Apparatus Norms document:[2]
Routines
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An exercise on rings consists of swing, strength and hold elements. Generally, gymnasts are required to fulfill various requirements including a swing to held handstand, a static strength hold, and an aerial dismount. More experienced gymnasts will often perform more than one strength element, sometimes swinging into hold positions or consecutively performing different holds.[3]
One of the most widely recognized skills performed on the rings is the Iron Cross, which is executed by extending both arms straight out from the sides of the body while suspended mid air for at least two seconds. Other common strength moves include the inverted cross (i.e., vertically inverted Iron Cross) and the Maltese cross, in which the gymnast holds their body parallel to the ground at ring height with arms extended laterally. Swing elements include giant swings from handstand to handstand, in both front and back directions, similar to giants performed on the horizontal bar. Elements on the rings are regulated by the Code of Points.
International level routines
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A rings routine should contain at least one element from all element groups:
Scoring and rules
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Gymnasts will take deductions for form similar to other apparatus. On rings gymnasts will also take deductions for having bent arms while performing nearly all elements, or using the straps/cables to support or balance themselves. Additional deductions are applied to gymnasts unable to maintain a neutral head position during holds, a neutral face (not grimacing), or grunting. There are also deductions for each extraneous swinging of the cables during the routine. Bonus points on the still rings are earned by performing consecutive distinct static hold elements, based upon the letter value of both moves, listed in the code of points.
See also
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References
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Bodyweight exercises are the hallmark of an athlete: gymnasts in particular are masters of them. But what were once the workout tools of olympians and circus acrobats are now staples in high-tech fitness clubs. From the artistry of movement to neuromuscular coordination, there are a number of reasons gymnastic rings training is effective for everyone. Here are a handful of them.
Conventional exercise simply cannot compare to the stimulation of deep muscles that occurs working out on gymnastic rings. The unstable nature of this fitness tool means you have to push to a higher level of intensity to perform a move such as a pullup. As well as actually having to perform the pull up, your body also has to stabilise itself in midair, recruiting more muscle fibres in the process.
Few gyms incorporate gymnastic rings (and gymnastic rings training) into their training floors – but EVO certainly do. However, if you’re unable to get ring access at a club, they can be attached pretty much anywhere. Hang them from the ceiling, a pullup bar, steel beam, tree branch – wherever you find yourself. You can adjust the height to perform both push and pull exercises. You can even have them at different heights to challenge yourself to unique workouts.
We love creative workouts at EVO – and we can’t deny that gymnastic rings training is super creative. The joy of functional training is that it can feel like play, rather than a chore. Unlike the stale monotony of conventional gyms, we champion compound exercises that work a multitude of muscles at the same time. Training on gymnastic rings is the same kind of movements you performed effortlessly as a kid in the park – seamlessly transitioning from one bit of equipment to the next by swinging, pulling, pushing and rotating.
As well as strength training, gymnastic rings give you the added superpower of mobility and flexibility. Lifting weights without these physical attributes can quite easily lead to injuries. It can prevent movement in the shoulders, making it harder to grasp bars securely and balance weights in your core and back. Grabbing those gymnastic rings means you can perform just one exercise to accomplish a spectrum of full-body feats.
The difference between gymnastic rings training and stationary bars training is that you can move freely on them. In turn, you’ll be able to adapt to more natural positions and avoid overloading your ligaments and tendons. The ability to switch your grip and position also prevents shoulder pain and leads to a more effective workout.
There’s nothing like watching a gymnast at work to make you feel inferior at fitness. They make it look so easy – but the reality is that it requires an admirable level of strength. They didn’t develop this strength doing repetitive sets of barbells and dumbbells. Instead, they got good through functional training: think gymnastic rings combined with squats, deadlifts, bench presses and more compound exercises. Basically, they follow the EVO philosophy.
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