5 Common Gymnastic Ring Mistakes (And How To Avoid Them)

Pencil rubbing out the word mistake gymnastic rings

Mistakes. We all make them, but the last thing any gymnastic ring user wants is a setback in the progression towards their goals. The best way to prevent these setbacks is to limit as many mistakes during training as possible.

The good news is that you don’t need to make the mistakes first before learning from them – we’ve outlined the common ones below.

1. Space

When using gymnastic rings, your body is going to contort into many directions, both up and down, and from side to side, so having enough space to perform your exercises is vital from both a performance point of view, and a safety one.

Allow for approx. 2 square meters of clear space in your gymnastic rings area, with no sharp edges poking out, or objects above your head that could fall.

2. Warm Up

Most gymnastic ring users are eager to get straight into their workout, and although the enthusiasm is great, the risk of injury is not. A proper warm up sparks up your cardiovascular system and overall body temperature by increasing the flow of blood to your muscles, which in turn increases performance.

If you have the time, go for a light run or brisk walk first, while also stretching your arms, shoulders, and legs. If you have a stationary bike, a 5 minute slow pedal is also recommended.

3. Form

For all exercises there is a right way and wrong way to do things. The right way, will prevent injuries and maximise progression. The wrong way, will cause pain, discomfort, injuries and stunt muscle growth.

To make sure you’re performing each exercise with the right form, take notice if you’re feeling the burn in the muscle you’re isolating or not. If you notice any sharp pain in your wrists, elbows, shoulders or any other joints, it’s time to check your form.

4. Progression

The old adage ‘slow and steady wins the race’ has stood the test of time for a reason. It’s true, at least in the race of building long-term strength and sustainable muscle.

Gymnastic ring users can often attempt too many repetitions on exercises they are not fully competent in, at a rush to see results. There is very little to be gained from over-extending in the short-term, as it is proven that meaningful results are achieved through long-term consistency, not short-term intensity.

So be patient, and don’t feel the need to do too much too soon. You should be aiming for 12-15 reps with good form, for each exercise, before you progress to anything more challenging.

5. Rest

Despite the extra benefit you think you're giving your muscles with a daily workout, muscles only grow whilst they are being rested, usually during sleep. Remember, it’s the quality of your workouts that matter, not the quantity.

So allow yourself the time in between workouts to recover properly by giving yourself adequate sleep. Training 3-4 times per week with your gymnastic rings will give you the results you're looking for.