Part 2: 5:51 Minutes [Download]

I recently bought some gymnastic rings also known as suspension training and I have been pretty much using them on an ongoing basis.

They are one of our finest exercise inventions. Hands down.

When I was shopping for a pair, I came across a ton of options that varied in price, make, and material.

I had one big question before I embarked on my ring adventure: Would gymnastic rings make that big of a difference in my level of fitness?

To find the answer to this question and many more I searched the web.

What I found out was quite amazing.

History of the Gymnastic Rings

It’s a bit uncertain actually who created the first gymnastic rings what is known is that the “Big Three” of German gymnastics history – Johann Christoph Friedrich GutsMuths, Gerhard Ulrich Anton Vieth, and Friedrich Ludwig Jahn did not know the apparatus yet.

Adolf Spiess (1810-1858) is supposed to have introduced the rings as a swinging apparatus, which he called “Ringeschwebel“.

In the textbook by Eiselen (1847), student of Jahn; there were pictures of rings with triangular handles (bow, triangle). The expression “bow exercises” was quite usual, too.

They were originally called “Roman Rings” due to their origins in Italy, which date back possibly two thousand years, but Jahn, ^[2] did not initially include them in his program. ^[3]

Ringeschwebel

 

Adolf Spiess introduced what he called Ringeschwebel in 1842 (he described them as such in his Turnlehre, or “gymnastics lesson”)^[4], originally introduced as a swinging apparatus, known as the “flying rings.”

These were triangular-shaped. At some later date circular rings replaced the original version. Since then rings are made of metal, leather-covered metal, rubber-covered metal, and finally the wood laminated rings used today.

Initially, German gymnasts experienced difficulty with the rings; much of the development of the rings took place in Roman and Benelux States. ^[4]

At first, the rings were used only as a method of training, not as a competitive sport on its own. But by the time of the first world gymnastics championships — held in Antwerp, Belgium, in 1903 — the rings had become a competitive sport.

Gymnastics on rings 1928 in Nürnberg, Germany: Hemp ropes and iron rings

Eventually, the flying rings were removed from collegiate circuits in the 1960s. Frank Snay, of the United States Naval Academy, was the last NCAA winner of the flying rings in 1961. ^[5] They appeared for the first time in the Olympic Games in 1924 (Paris, France, VIII Olympic Games)

Early ropes and rings were made of various materials, including metal and wicker. By 1936, the ropes were made of hemp; there also were designs available that used leather rope at the bottom to increase elasticity.

In 1954, gymnasts began using steel ropes for the upper and lower part of the apparatus with an adjustable middle.

Inward vertical supports were added to the frame in the 1950s to reduce horizontal swinging. In the 1970s, solid wooden rings were replaced by rings made of layered and glued wood.

Around the same time, the maximum load for the rings was increased from 250 kilograms to 400 kilograms — or about 550 pounds to 880 pounds.

No one will ever know for sure who was the original inventor. And quite frankly it doesn’t really matter.

We are all thankful that they exist.

What are Gymnastics Made of?
There are metal rings, wooden rings and plastic rings. The metal or steel rings are heavier than their counterparts and often more dangerous as they can swing around if you lose your grip and hit you in the head.

Growing up I used to play on an iron jungle gym and next to it we had gymnastic rings that were suspended by an iron chain link rope and beneath us was super tough industrial strength black tar rubber mats. When I think back on it, it probably wasn’t the safest piece in the playground, but we sure had a lot of fun.

Of the three choices I have opted for the wood rings. There light like the plastic rings but don’t slip from my hands like the plastic rings would when you sweat. The wood rings easily absorb the sweat and have a great feel.

Feeling is key for me. I want a solid grip. If it feels strong and sturdy I feel more comfortable. And the wooden rings definitely are strong and sturdy.

Most gymnastic rings will come with a two 5.8 meter (20 feet) plain nylon straps with easy to use black steel cam buckles.

Nowadays the buckles are super easy and you don’t need to be an expert to loop the strap thru the buckle like the old buckle systems.

The measurements of the standard apparatus are specified by Fédération Internationale de Gymnastique (FIG) in its Apparatus Norms document:^[2]

• Point of suspension 5.75 meters above floor (18.86 Feet)
• Height of rings 2.75 meters (including about 20 cm landing mats) (9 Feet)
• Distance between the rings 50 cm (19.68 Inches)
• Inside Diameter of the rings 18 cm (7 Inches)
• Total Diameter of the rings 23.6 cm (Thickness 28 mm) (9.29 Inches Diameter)

What to look for in a good set of gymnastic rings?

There are three things you want to look for in a good set of gymnastic rings:

1. Webbing
2. Buckle
3. The Ring

Here’s a great video, it’s a product review but it clearly explains all three points:

(Time: 4:49 minutes)

The real truth about the rings?

GMB Fitness (Gold Medal Bodies) has a great YouTube channel, this guy is all about gymnastic ring training, and probably one of the best out there. This is a great video about the truth regarding gymnastic rings. (Time: 2:55 minutes)

What are the advantages of gymnastic rings?

•  Versatile. With the gymnastic rings you can incorporate them into variety of different exercises. They can be used for suspension push ups, alternative to bar pull ups, the list is huge. Also you can adjust the rings for your skill level, in addition people of all different sizes can use them.
• Strength and flexibility Training. The rings are helpful to build endurance, power and agility which is ideal for any athlete.
• Inexpensive.  Rings can cost anywhere from $20 and up. A good set of rings typically cost $45-60 with the buckle straps included. That is a very small price to pay for such an ingenious piece of fitness equipment.
• Scalable. As you grow in your skill level so does the rings. Regardless of your level, there are ring exercises you can do.
  
• Functional training. When I speak of functional training, I mean ‘training the body for the activities performed in daily life. ’ Ergo training in a way that serves a  function, that you might normally need day to day. With the rings you get a full body workout, and most importantly the opportunity to use your core muscles and muscles that might not normally be engaged in the typical isolated weight training systems.
• Increase muscle mass in multiple areas of the body. This might be a bit redundant from the previous bullet point but with ring training you will increase muscle mass in many body parts simply for the mere fact that you will be using multiple muscle groups. Pretty common sense but worth noting as a separate item.
  
• Easy to setup. The rings are super simple to set up and takes literally minutes. Of all the exercise equipments out there the rings are extremely minimalist in nature. Two rings, two buckles and two bands. That’s it.
• Easy to use & get started.
  
• Portable training method. This is my favorite. Because the rings are relatively small and don’t take up much space you can throw them in a small backpack and you have your own personal gym. Granted you need a tree or a something to hang them on.
• Fun. The rings are a ton of fun, and they break up the monotony of the boring everyday workout routines by adding the extra element of suspension training. When was the last time you were suspend in the air?
  
• Natural movements. Joint friendly.
  
• Develops grip strength.

What are the disadvantages of gymnastic rings?

• Risk of injury.
• Likely to promote shoulder impingement
• Suspension training requires something to hang on.
• Because of the balance component involved in gymnastic ring training, it isn’t for beginners.
• Athletes should have a solid strength foundation and good balance to avoid injuries when beginning gymnastic ring training.
• Athletes with wrist or shoulder injuries should also be careful when using gymnastic rings, paying attention to pain signals from their bodies that indicate possible injury.

What are some of the common exercises with the gymnastic rings?

Grip Strength Video (Time: 7:53 Minutes)

Beginner Ring Workout – Part 1 (Time: 3:49 Minutes)

Beginner Ring Workout – Part 2 (Time: 4:55 Minutes)

Beginner Ring Workout (Time: 5:50 Minutes)

Beginner-Intermediate Ring Workout (Time: 2:44 Minutes)