Also known as: ring support, ring hold, rings support position, support on rings

What is Ring Support Hold?

The Ring Support Hold is a static calisthenics position where you support your weight on rings with straight arms. It primarily targets the triceps, chest, shoulders and core and is rated easy. Maintain depressed shoulders, engaged triceps and a braced core for a stable, elbow-locked hold.

How to Do Ring Support Hold

  1. Set ring height: Adjust rings to just above hip height and check straps for security. Stand under rings so you can jump or press up with controlled feet placement.
  2. Grip rings: Grab rings with palms facing each other, arms straight and shoulders depressed. Squeeze rings and engage triceps and lats before lifting your weight.
  3. Jump into support: Jump or press into the support position, locking elbows and keeping feet slightly forward to aid balance. Keep shoulders down and avoid shrugging.
  4. Rotate rings outward: Turn rings so palms face forward while maintaining straight arms and a tight core. Keep legs together and shoulder blades active to stabilize.
  5. Hold and breathe: Breathe steadily and hold for time, monitoring elbow extension and shoulder depression. Dismount slowly by lowering to the floor and releasing the grips safely.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Set the rings so they are just above hip height. Grip them with your palms facing each other, and jump up into he support position.

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 main benefits of the Ring Support Hold?

The hold builds shoulder stability, triceps strength and core control while improving scapular positioning on rings. It’s foundational for ring dips, presses and other upper-body ring skills.

What common mistakes should I avoid during the Ring Support Hold?

Don't let elbows bend, shoulders shrug, or core relax. Avoid swinging and incorrect ring height. Fix these by locking elbows, depressing scapulae and using a box for partial loading practice.

How can I progress or regress the Ring Support Hold?

Regress with feet on a box or by holding lower ring depth; progress by increasing hold time, using a false grip, or practicing support holds on narrower rings and then moving to ring dips.