{"id":39448,"date":"2014-04-08T13:54:34","date_gmt":"2014-04-08T18:54:34","guid":{"rendered":"http:\/\/www.artofmanliness.com\/?p=39448"},"modified":"2021-06-01T10:57:58","modified_gmt":"2021-06-01T15:57:58","slug":"gymnastic-rings-101-how-to-grip-the-rings","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/health-fitness\/fitness\/gymnastic-rings-101-how-to-grip-the-rings\/","title":{"rendered":"Gymnastic Rings 101: How to Grip the Rings"},"content":{"rendered":"

\"Vintage<\/p>\n

Editor’s Note: This is a guest series from Ryan Hurst<\/a>. <\/em><\/p>\n

Today, we’re continuing our series on using gymnastic rings as part of your exercise and strength-building routine. Yesterday, we introduced you to the rings<\/a> and offered recommendations on what kind to get and how and where to hang them. Today, we’ll provide a primer on the foundation for using the rings: how to grip them.<\/p>\n

How to Grip Gymnastic Rings<\/strong><\/span><\/h3>\n

Before you get started with rings exercises, you have to know how to hold on to the rings correctly. There are nuances for proper gripping, and when to do a certain grip in a certain way for a particular purpose. It all comes down to being able to perform the movements properly, and something as simple as the angle of your wrist can have a huge impact on your form. If the angle of the wrist is off, you could develop joint sprains, poor performance, and even injuries from falling off the rings.<\/p>\n

There are three fundamental grips you should be aware of and comfortable with as you start your rings practice.<\/p>\n

1. Neutral Grip<\/strong><\/h3>\n

\"Neutral<\/p>\n

The neutral grip is best for pulling movements, and can be implemented either with the rings facing each other, or with the rings side-by-side, facing outward. Here are some tips for the neutral grip:<\/p>\n

    \n
  • In this position, most of the pressure should be placed on the upper portion of your palms, right below your first knuckles.<\/li>\n
  • Wrap your fingers around the rings, with your thumb wrapped around the rings as well.<\/li>\n
  • Get below the rings and, while placing pressure on the rings with your hands in this position, you can perform pulling movements.<\/li>\n
  • Make sure to keep your fingers and thumbs in the correct position, and not to flex or bend the wrist. Simply let your weight fall completely on the hands.<\/li>\n<\/ul>\n

    2. False Grip<\/strong><\/h3>\n

    \"Gymnastic<\/p>\n

    The false grip is used for moves that take you from below the rings to above the rings, such as the muscle-up (detailed illustration of this move coming later this week). Here are some pointers for proper positioning with the false grip:<\/p>\n

      \n
    • Place the rings further into your palms than you did with the neutral grip — around mid-palm level.<\/li>\n
    • Wrap your fingers around the rings and wrap your thumbs around your knuckles.<\/li>\n
    • Push down into the rings, creating some pressure.<\/li>\n
    • Your wrists should be bent, but not so far that your wrist is inside the rings.<\/li>\n
    • When performing the muscle-up in particular, make sure to maintain the false grip, with the rings turned out, throughout the movement — from below the rings, all the way to the above-the-rings position.<\/li>\n<\/ul>\n

      3. Above-the-Rings Grip<\/strong><\/h3>\n

      \"Gymnastic<\/p>\n

      This grip is used for holds, like the top position hold. Here are some key points to keep in mind:<\/p>\n

        \n
      • Keep your wrists as straight as possible and push down into the rings; don’t just push with your arms — your shoulders should be pushing down as well.<\/li>\n
      • Do not squeeze the rings as hard as you can \u2013 it\u2019s not necessary.<\/li>\n
      • Hold your arms by your sides, making sure not to bend your wrists to the inside or the outside of the rings.<\/li>\n<\/ul>\n

        For a clear demonstration of each of these grips, watch the video below:<\/p>\n