How to train still rings: 42 drills, step by step

You teach still rings by first building a stable support with turned-out rings, then a controlled swing, strength holds and handstand work. This series covers those foundations for men's artistic gymnastics. It is for club coaches building gymnasts from their first support to a basic rings routine.

42 video steps · still-rings

Step 1 of 42, free: Still Rings 1

The phases

1. Support: hold straight arms with the rings close to the body and turned out.
2. Hang and swing: swing under the rings with a long body and still rings.
3. Strength holds: build positions like the L-sit with control.
4. Swing elements: learn basic skills from swing with good timing.
5. Handstand: press or swing to handstand and control the rings.

Before you start

The gymnast should have good pull and push strength, a solid support on parallel bars or floor, a hollow body and basic handstand work.

Common mistakes

• Rings drifting away from the body: the support becomes unstable.
• Bent arms in support: the position is weak and loses form.
• Rings swinging with the gymnast: the swing is not controlled.
• Strength work without enough base: shapes break and progress stalls.

Coaching cues

• Rings close, turn them out
• Straight arms, push down
• Long body in the swing
• Keep the rings still

All 42 steps

1. Still Rings 1
2. Still Rings 2
3. Still Rings 3
4. Still Rings 4
5. Still Rings 5
6. Still Rings 6
7. Still Rings 7
8. Still Rings 8
9. Still Rings 9
10. Still Rings 10
11. Still Rings 11
12. Still Rings 12
13. Still Rings 13
14. Still Rings 14
15. Still Rings 15
16. Still Rings 16
17. Still Rings 17
18. Still Rings 18
19. Still Rings 19
20. Still Rings 20
21. Still Rings 21
22. Still Rings 22
23. Still Rings 23
24. Still Rings 24
25. Still Rings 25
26. Still Rings 26
27. Still Rings 27
28. Still Rings 28
29. Still Rings 29
30. Still Rings 30
31. Still Rings 31
32. Still Rings 32
33. Still Rings 33
34. Still Rings 34
35. Still Rings 35
36. Still Rings 36
37. Still Rings 37
38. Still Rings 38
39. Still Rings 39
40. Still Rings 40
41. Still Rings 41
42. Still Rings 42

Frequently asked questions

What strength does a gymnast need for still rings?

A stable support, good pulling and pushing strength and a strong core are the base. Many skills on rings need years of strength development, so build progressions step by step instead of rushing to hard holds.

How do I set the rings for young gymnasts?

Use a height where the gymnast can safely reach and step off, and add mats underneath. Low rings or rings closer to the floor make support and hold drills easier for beginners.

What is a Still Rings? Read the glossary entry

Related series

• Body Tension
• Press Handstand