What is Ring Inverted Hold?
The Ring Inverted Hold is a medium-level calisthenics hold on rings where you suspend inverted with legs pointing up. It primarily targets the core, shoulders, latissimus and glutes while building shoulder stability and posterior chain tension. Requires control, active shoulders, and engaged glutes for safe execution.
How to Do Ring Inverted Hold
- Set ring height: Lower rings to waist height, stand between them and grip rings with neutral wrists. Check ring stability before starting.
- Prepare stance: Jump or kick-up into an inverted position keeping arms straight, shoulders packed, core braced, and legs fully extended toward the ceiling.
- Engage shoulders: Protract and depress shoulders slightly to avoid tucking; maintain active scapular control and avoid letting the shoulders collapse toward the ears.
- Hold with tension: Squeeze glutes and brace your core, maintain a straight body line and controlled breathing. Hold for the prescribed time with steady tension.
- Exit safely: To come down, tuck knees toward chest first, lower your hips, and gently release the rings to standing. Avoid uncontrolled drops.
Muscle Groups
Core, Shoulders, Latissimus, Glutes
Description
Start off by lowering rings about the height of your waist. Grab the rings in front of you with both of your arms.Jump up with both legs and hold the position of them pointing up to the ceiling. Keep your body straight, don't let shoulders tuck in, squeeze your glutes and engage the core.
Keep for the required amount of time and then slowly reverse the movement by tucking knees in first.
Movement Group
Push
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Ring Inverted Hold?
The Ring Inverted Hold builds core strength, shoulder stability, and scapular control while strengthening the lats and glutes. It improves body awareness, balance on rings, and carryover to presses, handstand work and ring transitions. It also trains isometric endurance and joint control.
What common mistakes should I avoid when doing the Ring Inverted Hold?
Common mistakes include letting shoulders collapse or tuck, arching the lower back, relaxing the core, bent arms, and kicking up uncontrolled. These reduce safety and effectiveness. Focus on active shoulders, a straight body line, engaged glutes, and controlled entries and exits.
How can I progress or regress the Ring Inverted Hold?
To regress, practice inverted holds on stable bars, do tucked ring holds, or use a spotter for assisted kicks. To progress, extend hold time, transition to one-leg or straddle variations, add weighted vests, or move toward inverted ring presses once strength and control are solid.