Rings · Calisthenics
Ring Support Hold - The complete guide
The ring support hold is the foundation under all ring work - the body held up with straight arms on two rings that constantly want to move, demanding significantly more stability than a fixed bar.
How to perform it
- 1Jump or press up into a support position with straight arms on the rings
- 2Turn the rings slightly outward (RTO - rings turned out) if your shoulders allow, otherwise keep them neutral
- 3Actively press down through the rings and pull your shoulder blades down and together
- 4Keep your body straight and calm, without the rings swinging uncontrolled
- 5Hold the position as long as you can maintain good form
Common mistakes
⚠️ Letting the shoulders creep up toward the ears instead of actively pressing down
⚠️ The rings swing uncontrolled due to insufficient stabilizing muscle work
⚠️ Attempting RTO too early without sufficient shoulder mobility
Progression - the path to mastering it
1. Support hold on fixed bars first
2. Ring support hold with feet assisting on the floor
3. Full ring support hold 10+ seconds
4. Ring support hold 30+ seconds
5. RTO ring support hold
FAQ
Why are rings harder than fixed bars?
The rings move freely, so all the stabilizing muscles around the shoulder and wrist have to work far harder to keep them still, not just the primary pressing muscles.
What does RTO mean?
Rings Turned Out - the rings are rotated outward so the palms face more forward, significantly increasing the demand on shoulder stability, and it's an important step toward the ring muscle-up and iron cross.
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