Ring Support Hold

Also known as: Rings Support Hold, RTO Support Hold

StrengthIsometricBalancePushFunctional

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Body Part: Triceps

Description

The ring support hold trains the arms, shoulders and trunk to keep the body suspended above two unstable rings. Press into a straight-arm support, hold the rings beside your hips with a slight outward turn, and maintain the position with your feet together before lowering under control.

How to Perform

Set the rings to about hip height and check that both straps are even and secure.
Take a firm grip with your body between the rings.
Press down through the rings and straighten your arms until your body is supported above your hands.
Keep the rings close to your hips, with your palms facing in or turned slightly forward.
Pull your shoulders down away from your ears and turn the rings out slightly so the inside of your elbows faces forward.
Keep your body tight in a straight line, squeeze your glutes, brace your abs, and keep your legs together with toes pointed down.
Hold without bending your elbows, shrugging your shoulders, or letting the rings drift away from your body.
Bend your elbows and lower your body under control when the hold ends.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set both straps to the same length before starting.
Keep the handle aligned with your forearm for a comfortable wrist position.
Use short holds with enough rest to repeat the same support position.
Pick a point in front of you to help maintain your balance.
Keep your feet together and point your toes down.

Common Mistakes

Bending the elbows instead of maintaining a locked-out support position.
Letting the rings drift wide or turn outward uncontrollably.
Shrugging the shoulders up toward the ears instead of pressing down through the rings.
Allowing the shoulders to roll forward and the chest to collapse between the rings.
Arching the lower back instead of holding a tight, neutral body line.
Letting the hips pike forward or sag behind the shoulders.