The Xtreme Rings will move anywhere & anytime within 360 degrees. And to make it even more interesting, the direction they will move will always be toward your weakest area. Hence adequately preparing your stabilizer muscles for the rigors of ring strength training is of supreme importance for future ring strength gains. It is interesting to note that L-sits, straddle Ls, press handstands, planches and iron crosses all begin from one common prerequisite; the support hold.
Basically a support hold is simply holding yourself up on the rings with straight arms. While at first you will probably just be happy to hold yourself above the rings without falling off, eventually, to perform these in the most productive manner, they should be done with elbows straight (remember that almost straight is still bent) and the hands turned out to 45 degrees. To visualize this, simply put your hands overhead in a chinup grip and, keeping that grip position, lower your hands to your side and then let them turn in slightly.
The Easiest Ring Strength Series
For beginning ring strength development, I recommend focusing on only three elements; support holds, front levers, and back levers. Focusing on mastery with these three elements will yield substantial ring strength dividends in the future. Conversely, failure to solidly develop these elements will undercut all of your future ring strength development.
Once reasonable proficiency is achieved in support holds, then dips may be added to the series which in turn progress to muscle ups which progress to forward roll muscle ups which progress to press shoulderstands which progress to forward roll to press shoulderstands etc etc etc.
Ring work is quite challenging, a great deal of fun and has the potential to build superior levels of strength and muscle. However to realize this potential, your training must be approached intelligently and implemented with the proper progressions. It is important to always remember that all of the more advanced ring strength variations begin from a mastery of the support hold. Taking the time now to adequately develop your support hold will pay enormous strength dividends in the future.
Yours in Fitness,
Coach Sommer
