Also known as: ring support, ring support hold, assisted ring hold, ring holds, support hold rings

What is Assisted Ring Support Hold?

Assisted Ring Support Hold is an easy isometric rings exercise where you hold a supported position with slight leg assistance. It targets the chest, shoulders, core, lats and upper back, developing pressing stability, shoulder-depression strength and core bracing while reducing load for beginners learning ring support mechanics.

How to Do Assisted Ring Support Hold

  1. Set ring height: Adjust rings slightly below hip level so feet can touch the floor; check straps and anchors for security before starting.
  2. Grip rings neutral: Grip rings with palms facing each other, then rotate outward so palms face forward; keep wrists neutral and shoulders depressed.
  3. Assume support position: Press into the rings, straighten arms, bend knees slightly for leg assistance, and position feet slightly forward to brace the core.
  4. Engage musculature: Squeeze triceps, pack shoulders downward, and brace the core; maintain straight elbows and avoid letting the shoulders rise toward the ears.
  5. Hold and breathe: Hold the supported position for your target time, breathe steadily, monitor alignment, and stop if you feel sharp shoulder pain or elbow bend.

Muscle Groups

Back, Chest, Core, Shoulders, Latissimus

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.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Assisted Ring Support Hold?

The Assisted Ring Support Hold builds pressing stability, scapular control, and core bracing while reducing load for beginners. It strengthens chest, shoulders, lats and upper back and improves balance on unstable rings.

What are common mistakes when doing this exercise?

Common errors include allowing elbow bend, shrugging shoulders, collapsing the core, and swinging. Fix by keeping arms straight, depressing scapulae, bracing the core, controlling legs and using more assistance until form is solid.

How can I progress or regress the Assisted Ring Support Hold?

To regress, raise rings closer to the body or increase leg support and bend knees more. To progress, reduce leg assistance, extend legs, lower ring height, practice full ring support holds and add ring dips or weighted variations.