Olympic rings – Anyone use them as part of a workout?

Thinking about getting some to increase upper body strength for martial arts and biking. Also quite fancy the idea of being able to an iron cross 😯

Seen a few you tube vides of workouts and thinking about getting some to attach to my pull up bar or punchnag bracket.

Any one use them as part of a workout?

oh and I mean these:

not these:

Also quite fancy the idea of being able to an iron cross

+1

However, I suspect it will take a *lot* of training!

Been trying to persuade my gym to put some up so that I can practice muscle-ups. No joy as yet 🙁

So I finally got some and have a new found respect for ring gymnasts.

Just trying to hold myself in this position was hard enough:

Never mind the iron cross!!!!. Not sure where i should start with my training? Anyone think it will be possible to pull off an iron cross in 6 months??

I used to use them when I climbed, they were awesome for building upper body strength. I used to be able to do the crucifix as well, it is a lot to do with technique and how you hold the rings (sort of with the pad and slightly towards the back and let the rings move out towards right angles to your body)

Start off with stuff like dips and then pulling from a hang into the locked arm position. Then combinations hang/locked arm/dips/hang. 6 months is possible if you are strong and someone shows you the technique, whatever happens they will deffo build upper body strength.

I use them for most gym sessions for dips, heaves, pikes, leavers (ahem, tuck levers) and a bunch of other core exercises. They are pretty good but a TRX strap is more versatile for non ring specific exercises.

This is the one that always impresses me:

If you look at his hands you will see what I was trying to describe above.

Not much chance of achieving a cross unfortunately. It will take a lot of specialist training, plus gymnasts are really small people for a reason.

I spent a lot of time around gymnasts and did body strength exercises on the rings, p-bar etc. for competitions the guys are getting down to crazy low body fat levels to help.

You tube: barstarzz

Anyone think it will be possible to pull off an iron cross in 6 months??

It’s unlikely but then anything is possible.
To start with I was always taught to concentrate on working below the rings with good form until progressing to work above. Obviously if the rings in the photo are that low then you won’t be able to do so.
It would probably help if you worked on , half levers, press to handstand (or headstand to begin with) etc on the floor as it’s much more stable than on the rings. Or you could work on P Bars if you have access to these. This will strengthen your arms and shoulders and work your core which is used a lot in ring work.
An iron cross (or crucifix) is difficult for gymnasts who are competing so don’t expect it to come easy – remember to hold and count to three!

get this if you are serious
https://www.gymnasticbodies.com/forum/store/product/12-btgb-softbound/

We’ve got some but I’ve not used them much, mostly just for pull ups or practicing balance. Don’t listen to all the ‘iron cross is hard’ crap. If you want to get it in 6 months, find out how to do it and get going, what people mean when they whinge about something being hard is that it’s too hard for them.

My lil bro used to do a lot of floor stuff..
floor based planche work, handstand progressions, full planche push-ups..

that would be as good a place as any to start and certainly worth incorporating into your routine if you’re serious about using rings..

look it up on youtube 🙂

Don’t listen to all the ‘iron cross is hard’ crap. If you want to get it in 6 months, find out how to do it and get going, what people mean when they whinge about something being hard is that it’s too hard for them.

I agree with the sentiment of the message, but a crucifix/iron cross done correctly and held for 3 seconds is a difficult move for most gymnasts.

it’s the sentiment that’s the key. Stop being such a baby and get your arse off the sofa and practice your iron cross – wimp 😛

Bugger me my arms and shoulders are sore, been doing dips, rows and press ups on the rings think they are gonna be great one my stabiliser muscles have developed as a Bit shaky just now!!

Found this quite useful too:

http://www.trainingrings.com/index.php?page=Exercise