Programs → Rings Strength Foundation
Gymnastics Rings

Build real strength
on the rings.

Rings expose every weakness in your shoulder stability and pressing strength. This 8-week program takes you from your first wobbly support hold to confident ring push ups, dips, and rows — the foundation for everything the rings can teach you.

Duration
8 Weeks
Level
Beginner
Per Week
3 Days
Equipment
Rings
$24
One-time. Lifetime access.
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What's included
Full 8-week program (all weeks unlocked)
Step-by-step guides for every exercise
Support hold to ring dip progressions
Ring turn-out technique coaching
Email support from Liam
What You'll Achieve

After 8 weeks,
here's where you'll be.

The rings are humbling at first. But the strength and stability you build on them transfers to everything else — it's why gymnasts are some of the strongest athletes on the planet.

⭕

Stable ring support hold

Being able to hold yourself above the rings with turned-out hands is a genuine strength achievement. It's the gateway to every other ring skill.

💪

Ring push ups & dips

These are harder than their floor equivalents because the rings demand shoulder stability at every point. Completing them cleanly is real strength.

🏋️

Ring rows (horizontal pull)

Ring rows are some of the best pulling work you can do. Adjustable by angle, they build the back and bicep strength that transfers to every pulling skill.

🔄

Ring turn-out

The turn-out (RTO) is the rings' signature — hands rotated outward in the support position. It builds the external rotation strength gymnasts are famous for.

How It Works

Support. Push. Pull.
In that order.

Ring training has a clear hierarchy. You can't do ring dips before you can hold the support. This program respects that order and builds each layer properly.

01

Support hold first

Everything on the rings starts from the support hold. Week 1 is entirely about getting comfortable above the rings — still, stable, and turned out. You can't build on an unstable base.

02

Push and pull in balance

Every session pairs a pushing exercise with a pulling exercise. Imbalanced training — too much push, too little pull — is how shoulders get injured. This program keeps it even.

03

Progress through angle

The rings make it easy to progress: move your feet further forward to make rows harder, or use a lower ring position for push-up variations. No extra equipment needed.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 8 weeks.

WEEK 1 & 2

Foundation

Support hold & ring rowFree Preview

Day 1 — Support Hold & Pulling

Ring Support Hold
5 × 10 sec
+
1
Jump or step up so you're above the rings, arms extended, gripping the rings at your sides.
2
Press down hard through the rings. Depress your shoulders — away from your ears.
3
Hold for 10 seconds. Step down carefully. Rest 60 seconds.
The rings will shake — that's normal and exactly what's building your stabiliser muscles
Try to turn your hands outward (ring turn-out) — even 5° is progress
Don't let your shoulders shrug up — actively push down through the rings throughout the hold
Ring Push Up
4 × 5
+
1
Set rings at shoulder height when kneeling. Grip rings and get into a push-up position (feet on floor, body inclined).
2
Lower your chest between the rings slowly. Keep elbows at 45° from your body.
3
Press back up to full lockout. The more horizontal your body, the harder it is.
Rings are significantly harder than floor push ups — start at a steep incline and progress the angle over weeks
Full lockout at the top — arms completely straight, rings turned out
Don't let rings splay out wide — keep them tight to your body throughout the movement
Ring Row
4 × 8
+
1
Set rings at waist height. Walk feet forward and hang below the rings, body inclined.
2
Pull your chest up to the rings, rotating your palms toward you at the top.
3
Lower with full control to arm extension. That's one rep.
Walk feet further forward to increase difficulty — your body angle determines the load
Initiate every rep with your shoulder blades — depress them before your elbows bend
Don't let your hips sag — maintain a rigid body line from head to heels throughout
Ring Turn-Out Hold
3 × 10 sec
+
1
Get into a ring support hold — above the rings, arms locked out.
2
Rotate your hands outward so fingers point away from your body (RTO position).
3
Hold this position for 10 seconds. This is harder than a regular support hold.
External rotation here trains the same muscles used in iron cross and planche — it's foundational
Even if you can only reach 45° turn-out, that's the right starting point
Don't force 90° turn-out on day one — the external rotator muscles need time to adapt
Dead Hang from Rings
3 × 20 sec
+
1
Hang from the rings with a relaxed, overhand grip. Feet off the floor.
2
Let your shoulders fully rise. Keep your body still — no swinging.
3
Hold for 20 seconds. The rings should remain still.
Rings hang differently than a bar — even a dead hang requires shoulder stability
Focus on keeping the rings parallel to each other, not splaying out
Don't let the rings swing forward and back — control them from the start of the hang

Day 2 — Pressing & Stability

Ring Dip (Assisted)
4 × 5
+
1
Get into a ring support hold. Have a box or chair ready to touch with your feet if needed.
2
Bend your elbows and lower yourself until upper arms are parallel to the floor.
3
Press back up to full lockout. Use foot support only as much as you need.
Ring dips are much harder than bar dips — use minimal assistance and progress weekly
Keep rings close to your body — the wider they splay, the harder it is to press
Don't go too deep too soon — your shoulder joints need time to adapt to the extreme range
Ring Row (Slow Lower)
3 × 6 (3 sec lower)
+
1
Set rings at waist height and take a ring row position.
2
Pull up to the rings quickly, then lower over 3 full seconds back to the start.
3
The slow lowering is the training stimulus — don't rush it.
Eccentric (lowering) work builds more strength than the pull-up phase alone
Count aloud as you lower — it forces you to keep the pace
Don't drop suddenly at the end of the lower — maintain control all the way to full arm extension
Support Hold (RTO)
4 × 15 sec
+
1
Get into a ring support hold — above the rings, arms locked.
2
Rotate hands outward as far as comfortable — aim for 45–90° turn-out.
3
Hold for 15 seconds. Focus on keeping the rings still.
More time in RTO = faster external rotation adaptation — accumulate total time each week
Try to increase the turn-out angle by a few degrees each session
Don't sacrifice shoulder depression for turn-out — shoulders down first, then rotate
Hollow Body Hold
3 × 20 sec
+
1
Lie on your back. Press your lower back into the floor — no gap.
2
Lift your legs to about 45° and extend your arms overhead. Pull your ribs down.
3
Hold for 20 seconds. Breathe normally.
Core tension transfers directly to ring work — a tight midline makes every ring exercise more stable
If your lower back lifts, raise your legs higher until it stays flat
Letting your lower back arch off the floor completely removes the training stimulus — reset if this happens
Band Pull-Apart
3 × 15
+
1
Hold a resistance band at shoulder height, arms straight in front.
2
Pull the band apart until it touches your chest — arms stay straight throughout.
3
Return slowly to the start. Repeat for 15 controlled reps.
This works the same external rotators used in the ring turn-out — perfect complement to ring work
Squeeze at the end of each rep — the peak contraction matters
Don't let elbows bend to get the band further back — arms must stay straight

Day 3 — Pulling & Integration

Ring Row (Feet Elevated)
4 × 6
+
1
Place your feet on a box or chair and set rings at hip height. Take a ring row position below.
2
Pull your chest up to the rings with feet elevated — this is significantly harder than feet-on-floor rows.
3
Lower with full control. Reset and repeat.
Elevating your feet increases the load substantially — this is the progression toward ring pull-ups
The rotation at the top is important — palms face you at chest level
Don't pike your hips when feet are elevated — maintain the same rigid body line as regular rows
Ring Push Up (Feet on Box)
3 × 5
+
1
Elevate your feet on a box (30–45cm). Grip rings at floor level. Get into an inclined plank.
2
Lower your chest toward the rings slowly, keeping elbows at 45°.
3
Press back up to full lockout. Maintain tight body position throughout.
More horizontal body angle = more load on the rings = harder. Progress this over weeks.
Turn the rings out at the top of each rep — it trains the RTO position under light load
Don't let rings swing out to the sides as you lower — keep them tracking straight throughout
Ring Support Hold (Max)
3 × max time
+
1
Get into a ring support hold with full RTO. No timer — just hold as long as you can maintain quality.
2
When the rings start shaking uncontrollably or your form breaks down, step down.
3
Note your time. Try to beat it each week.
This is your benchmark — you want to reach 30+ seconds before progressing to ring dips
Track your time each week — progress here is often the most motivating metric in this program
Don't count holds where your form has completely broken down — only quality time above the rings counts
WEEK 3 & 4

Build

Ring dips & pull-up progressions🔒 Locked

Unassisted ring dips, ring pull-up progressions, and L-sit on rings. Unlock to access all 8 weeks.

Unlock Full Program — $24
WEEK 5 & 6

Strength

Ring pull ups & muscle up prep🔒 Locked

Ring pull ups, Bulgarian ring dips, and muscle up preparation work. The strength phase.

Unlock Full Program — $24
WEEK 7 & 8

Master

Iron cross prep & advanced holds🔒 Locked

Advanced ring strength, iron cross progressions, and consecutive ring dip work. The final phase.

Unlock Full Program — $24
Your Coach

Built by a gymnast.
Designed for everyone.

Liam Vanounou

Hi, I'm Liam.

Rings are where gymnastics strength is built. I've spent 15 years on them — and the thing I wish someone had told me earlier is that the support hold is everything. Get that right, and everything else follows.

This program teaches the rings the way gymnastics coaches do: stable foundation first, skill second. No shortcuts.

15+ years of gymnastics training
Competed at national level
Coached hundreds of athletes at all levels

Get on the rings.

8 weeks of structured ring strength. One-time payment. Yours forever.

Get the Program — $24