Gym rings routine

Doctor_Socks

I was just wondering if anybody here has a routine they generally like to use when they use gym rings in combination with a bodyweight routine at home? I have a gym membership but don't always get to the gym as much as i'd like to so end up doing a lot of bodyweight stuff at home. I'm doing starting strength in the gym at the moment and I like the routine side of it as I know i'm working everything between the three workouts in a week.

For the bodyweight stuff i've been using Transforms videos which have been great but i'd like to cover some more ring exercises. So far I usually start off by just propping myself up on the rings and holding myself up as long as possible 3 times, this has helped a lot in developing my balance. Then i'd usually go on to pullups, followed by dips (can't get a lot yet as i'm relatively new to using gymnast rings, got 3 in a row on Monday so that felt good, usually can do a good 5x5 with them on a dipping station though), then onto inverted rows. While i'm getting better at everything i'm doing i'm just wondering would anybody have more suggestions to add more routine to this so I can see better results when I work out at home.

Thanks

SanoVitae

Here are some cool beginner exercises that you might find useful. The 2nd exercise he does is great for the abs.

http://www.youtube.com/watch?v=-ut5aNt8Sp8&feature=related

Transform

its a tool thats all so you should not be looking to do a full workout just on the rings - for one session thats fine but not for all sessions.

The main execises are dips, pull ups, inverted rows and the rollout one shown on the video above.

Just use it the same as you use a kettlebell and mix it up each session e.g. do this workout on it and even just scale it down to 5 ring pull ups, 5 ring dips, 5 sit ups 5 squats x 10 rounds and build to 10 reps of all. Remember this is just an example but will do a hell of a lot more for you when it comes to building a better body than doing biceps curls and bench press at home every day.

https://www.youtube.com/watch?v=edmOVrbb8AE

Ultimately muscle ups are where its at - weighted muscle ups that is!!

https://www.youtube.com/watch?v=s_LTa_ktPAA

Started doing a few singles yesterday with my 18kg weight vest - burpees and wall balls are a barrel of laughs with that on!

Put weights or books in a backpack and bring it up that way also when the chins and dips get easier

rubadub

You could do negative only dips, hold yourself up for a few seconds in the support hold and slowly lower yourself down, have the rings at a level where you bend your knees and can just stand up again for another rep. The stability takes getting used to but comes quickly enough.

There are other progressions you can do without weights to make it harder, but that will come later as you are starting.

These clips are posted by a gymnastic coach for the USA Gymnastics Junior National Team, if you double click on these videos it will open youtube and in the description he will give comments and a link to his site with detailed explanations. There are easier variations, like tucking in your legs

https://www.youtube.com/watch?v=9mKyrPmmPt0

https://www.youtube.com/watch?v=0qRVerPmX5c

This is another guy below who posts on that forum, moves can look like nothing much but can be incredibly hard, most gymnasts will do dips with rings turned outwards 45 degrees, while most casual users point them in. I think I have done ~18-20 ring dips before and 6 with an added 20kg, but cannot do a single one with rings turned out. He has them turned right out, VERY difficult

https://www.youtube.com/watch?v=yXxQGgwB_FU

this one is easy enough, start with the rings high as it is harder than you think (as with everything on rings!), really hits the core too.

https://www.youtube.com/watch?v=NPpz8sww86g