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adult gymnastics rings workout: find the level that suits you

A gymnastics rings workout is an amazing way to build up your strength while improving your gymnastics skill! Rings are not only a fun and satisfying event in their own right - but training rings is also incredible for conditioning for all gymnastics events. Once I started training even very basic skills on rings, I watched my bars ability soar!

Why are rings so hard, and why do they improve our strength so much? It's because they are challenging our stability system. Because the rings move, it is up to our body to keep them still (the flying rings, although they look fun, aren't part of gymnastics competition anymore)! On top of that, not only do the rings not move, but they are attached a long way away from the ceiling! If you know anything about physics, you know that means the difficulty level is magnified!

Flying rings

Rings work the small AND big muscles around your shoulder like no other. They are also a tremendous core workout. 

gymnastics rings workout: drills

rings adult gymnastics

Start with the Basics

Learn how to perform a safe and sturdy support on rings. This will be the foundation for so many other skills. Spend some time working support to ensure that your muscles, tendons and ligaments are ready for the next step! Several weeks is a minimum for most adults.


Rings Swing

Method of Teaching a Basics Rings Swing.


Working Toward a Handstand on Rings Get a great turnover swing and then build the strength to get to handstand by doing these exercises.

Rings Conditioning This circuit-style gymnastics rings workout will supercharge your strength to learn the fun skills more easily and more safely.


Have you checked out our Adult Gymnastics Camp page? We can help fine tune your gymnastics rings workout there!

gymnastics rings workout: skills

adult gymnast rings

Teaching Swings on Rings

You'll love this detailed tutorial.


Rings Kip

A fun skill to master! It should be on all gymnast's bucket list.


Learn a Back Uprise

This skill is achievable with some training, but it can injure you if you don't know the proper progressions. Take the time to learn them here!


Rings Honma/Yamawaki Development

See the progressions for these skills.


Drills from Bilozerchev Drills for rings swings, indicates and dislocates.

gymanstics rings workout: dismounts

learning rings adult

Learn a Flyaway on Rings.

Check out this video to learn tips on improving or getting a flyaway off the rings.

Disclaimer: Adult gymnasts and coaches give advice and suggestions on this page. By reading and implementing the information, you assume all liability for injury. The advice given is for educational purposes only. Please check with your in-person coach and ensure that you have the proper pit, mats and/or spot available before trying any suggestions. If you don't agree to these terms, do not attempt anything that you see on this page.

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