Rings · Calisthenics
RTO Support Hold - The complete guide
The RTO support hold (Rings Turned Out) rotates the rings outward so the palms face forward - a significantly harder shoulder position than a regular support, and an important step toward the ring muscle-up and iron cross.
How to perform it
- 1Press up into a regular ring support hold with straight arms
- 2Rotate both rings outward so the palms face more forward
- 3Keep the shoulders actively pressed down away from the ears
- 4Maintain a slight forward lean in the torso for a better shoulder position
- 5Hold the position without the rings rotating back to neutral
Common mistakes
⚠️ Attempting it without a solid regular support hold foundation of 30+ seconds
⚠️ Shoulders creep up toward the ears instead of staying actively pulled down
⚠️ Rotating fully too fast without gradually adapting the shoulders
Progression - the path to mastering it
1. Regular ring support hold 30+ seconds
2. Partial RTO (quarter rotation)
3. Half RTO
4. Full RTO support hold 5-10 seconds
5. Full RTO support hold 20+ seconds
FAQ
Why is RTO so much harder?
The outward-turned position significantly changes the angle at the shoulder joint, requiring more external rotation strength and placing the front shoulder muscles under a completely different load.
What do I use RTO for later?
It's a central element in the ring muscle-up, iron cross preparation and most advanced ring skills - almost all further ring progression builds on RTO strength.
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