What is Ring Roll Outs?
Ring Roll Outs are a medium-difficulty ring-based core exercise where you extend and retract the body from the rings while bracing. It primarily targets the core (abs and obliques), shoulders, and upper back, building anti-extension strength and scapular stability and control.
How to Do Ring Roll Outs
- Adjust ring height: Set rings higher to make it easier or lower to increase difficulty; ensure rings are secure and handles sit roughly at shoulder height before starting.
- Grip and pack: Grasp rings with a neutral wrist, pack shoulder blades tightly together and retract scapula to create a stable shoulder position before movement.
- Brace core: Brace your core, posteriorly tilt the pelvis slightly and keep ribcage down; maintain a neutral spine and avoid lumbar arch throughout the set.
- Roll out slowly: Extend the rings slowly forward, keeping tension in abs and shoulders; stop where you can no longer hold a neutral spine—do not let hips sag.
- Return with control: Pull the rings back using core and scapular control, exhale, finish stacked over shoulders and reset scapular packing before the next rep.
Muscle Groups
Core, Shoulders, Back
Description
Set the height of the rings higher to make the exercise easier, lower to make it more challenging.Pack your shoulder blades tightly together and brace your core.
Grasp two gymnastic rings, and with feet on the floor and a neutral spine slowly extend the rings away from your body.
Stay tight and do not allow your lumbar spine to extend or the hips to sag or flare up.
Movement Group
Core
Required Equipment
Rings
Frequently Asked Questions
What are the benefits of Ring Roll Outs?
Ring Roll Outs develop anti-extension core strength, improve scapular stability and shoulder control, and strengthen the upper back. They translate to better posture, enhanced bracing for lifts, and improved body control in gymnastic and athletic movements.
What common mistakes should I avoid with Ring Roll Outs?
Common errors include letting the lower back arch, hips sag or flare, using arm pulling over core tension, extending too far too soon, and rushing reps. Focus on bracing, scapular packing and controlled range to avoid injury.
How can I progress or regress Ring Roll Outs?
Regress by raising the rings, shortening range of motion, or performing the movement with knees bent on the floor. Progress by lowering rings, increasing range, performing slow eccentric reps, or moving to ab wheel rollouts and advanced ring variations.