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How to do the exercise
The Ring Hold is a fundamental calisthenics exercise that builds the foundation for dips and other ring skills. It teaches you how to stabilize your body while hanging on the rings and helps you get used to the dip position. Here’s how to perform the Ring Hold correctly:
1. Starting Position
Grab the rings with a firm grip and lift yourself until your arms are fully extended at your sides. Keep your body upright, shoulders engaged, and wrists neutral. Your elbows should be locked out without overextending.
2. Body Alignment
Engage your core and glutes to keep your body in a straight line. Slightly rotate your wrists outward to create more stability in the shoulder joint. Your chest stays up, and your shoulders remain down and away from your ears.
3. Holding the Position
Maintain the position by keeping your arms straight, your core engaged, and your body controlled. Hold for as long as possible while focusing on clean form and avoiding unnecessary swinging of the rings.
4. Reset and Repeat
Lower yourself back down safely once you reach muscle fatigue, then shake out your arms and reset for the next hold. With consistent practice, you’ll increase your hold time and stability.
Recommended Equipment for Ring Holds
Benefits of the exercise
The Ring Hold may look simple, but it provides massive benefits for your strength and stability:
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Builds strength for dips and muscle-ups
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Improves shoulder stability and joint health
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Develops core engagement and body control
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Teaches correct dip positioning and technique
This static hold is the perfect preparation for progressing to ring dips, helping you master stability, control, and correct movement mechanics.
Main muscles used
The Ring Hold mainly targets:
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Triceps
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Chest (Pectorals)
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Shoulders (Deltoids)
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Core muscles (to stabilize the body)
It’s one of the best bodyweight exercises to prepare for dips and strengthen the upper body in a functional way.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Even though the Ring Hold looks easy, there are common mistakes you should avoid:
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Bent elbows: Keep your arms locked out to get the full benefit of the hold.
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Shoulders shrugged up: Actively push them down to protect your joints.
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Swinging rings: Don’t let the rings move uncontrollably – stay tight and stable.
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Neglecting core engagement: Without a tight core, you’ll lose stability and tire faster.
Take it step by step. Increase your hold time gradually and always focus on form over duration.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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