What is Assisted Ring Support Hold?
What is Assisted Ring Support Hold? The Assisted Ring Support Hold is an easy rings exercise where you support your weight with straight arms while slightly assisting with bent legs. It primarily targets the chest, shoulders, core and upper back to build pressing stability. Keep triceps engaged, shoulders depressed and core braced for safe, timed holds.
How to Do Assisted Ring Support Hold
- Set ring height: Adjust rings slightly below hip height so you can get into support with feet assisting. Check straps and symmetry before gripping.
- Secure neutral grip: Grip rings with palms facing each other, elbows straight, triceps engaged and shoulder blades down away from ears.
- Assume support position: Step forward with feet slightly in front, legs bent and together, and press down through rings to lift into support.
- Rotate palms forward: Slowly rotate rings outward so palms face forward, maintaining straight arms and braced core without shrugging shoulders.
- Hold and breathe: Hold the support for time, keep elbows locked, core tight and shoulders depressed. Breathe steadily and exit under control.
Muscle Groups
Chest, Core, Shoulders, Latissimus, Back
Description
Set the rings so they are slightly below hip height. Grip them with your palms facing each other, and position yourself in a support position while your legs are bent a bit and assisting you.Arms should be straight, triceps engaged & shoulder depressed away from the ears.
Rotate the rings outward, so your palms are facing forward. Legs together, and feet slightly in front, so you can keep your core braced.
Hold this position for time. Don't allow any bend in your elbows.
Progressions and Regressions
- Assisted Ring Support Hold (current)
- Ring Support Hold
- Ring Support Hold Taps
- Band Assisted Ring Dips
- Ring Dips
- Deep Ring Dips
- Deep Ring Dips - Rings Turned Out
Frequently Asked Questions
What are the benefits of the Assisted Ring Support Hold?
The Assisted Ring Support Hold improves shoulder stability, scapular control, pressing mechanics and core endurance. It teaches safe ring alignment under load, reduces injury risk when progressed correctly, and transfers to better ring dips and pressing variations.
What common mistakes should I avoid with the Assisted Ring Support Hold?
Common mistakes include allowing elbow bend, shrugging shoulders, collapsing the core, rotating rings incorrectly and using inconsistent ring height. Fix by keeping arms straight, depressing shoulders, bracing the core and setting rings at hip height for controlled, stable holds.
How do I progress or what are alternatives to the Assisted Ring Support Hold?
Progress by reducing leg assistance, lengthening hold times, or elevating feet to shift more load to the upper body. Alternatives include parallel bar support holds, supported dip holds, or static ring support without leg assistance once strength and stability improve.