Ring support hold

A straight-arm hold on top of the rings; because the rings move freely it is much harder to control than on parallel bars, building shoulder stability and triceps strength for ring dips.

How to do it

1. 01Set the rings at about hip height so you can jump up, and take one ring in each hand.
2. 02Jump up to straight, locked arms with the rings pressed against the sides of your hips.
3. 03Turn the rings out so your palms face slightly forward, keeping your elbows locked and arms close to your body.
4. 04Pull your shoulders down away from your ears, brace your abs, keep your legs together and hold your body and the rings as still as you can.
5. 05Breathe steadily throughout the hold, then lower your feet under control.

Common mistakes

• Rings drifting away from your body — squeeze them against your hips.
• Elbows bending as you turn the rings out — turn out only as far as you can keep them locked, and build it up over time.
• Shrugging and wobbling — press the rings down, brace your abs and keep your legs together.

In the Ring dip progression

1. 1Ring support hold
2. 2Ring dip

Standard to move on: 3 sets × 30s, two sessions in a row.