The Five Biggest Gymnastic Rings Myths Exposed

Gymnastic rings have quietly made their way from elite training centres into garages, backyards and local parks across Australia. Yet despite their simplicity, gym rings are still surrounded by myths that stop people from ever giving them a go.

At Atomic Iron, we see gymnastic rings as one of the most honest tools in strength training. No shortcuts. No gimmicks. Just your body, working as it should.

Myth 1: Gymnastic Rings Are Only for Elite Gymnasts

Reality: They’re one of the most scalable tools you can train with.

For example, at a suburban park, a 38-year-old office worker is doing ring rows with their feet on the ground, focusing on posture and shoulder strength. Ten metres away, a former competitive athlete is using the same rings for feet-elevated rows and dips.

Same equipment. Completely different levels.

Gymnastic rings allow you to adjust difficulty instantly by changing body angle or ring height. That makes them just as suitable for beginners as they are for high-level athletes.

Myth 2: Gym Rings Are Bad for Your Shoulders

Reality: Poor control causes injuries, not gym rings.

For example, a tradie with a history of shoulder pain can’t bench press without discomfort. On gym rings, however, they can perform push-ups comfortably because the rings rotate naturally, allowing the shoulders and elbows to align without strain.

Unlike fixed bars, gymnastic rings move with your joints rather than forcing them into a single path. This is why rings are often used in rehabilitation settings to rebuild shoulder stability and control.

Used properly, gym rings don’t punish shoulders, rather they teach them to work properly again.

Myth 3: You Need Extreme Strength to Start Using Gym Rings

Reality: Most people start easier on rings than on traditional equipment.

For example, a beginner struggles with standard push-ups on the floor. Using gym rings set at chest height, they perform push-ups standing more upright, gradually lowering the rings over weeks as strength improves.

Ring rows with bent knees are often easier than lat pulldown machines. Ring-assisted squats help people sit deeper without losing balance.

You don’t need strength to start, you build strength by starting.

Myth 4: Gym Rings Are Only for Upper-Body Training

Reality: They expose weaknesses machines often hide.

For example, someone who regularly squats with a barbell tries hamstring curls using gym rings for the first time, and then realises how little control they actually have through the movement.

Ring-supported squats improve balance and joint awareness. Core exercises like planks with feet in rings reveal stability gaps that sit-ups never touch.

Gymnastic rings turn “hidden” muscles back on, especially through the legs and trunk.

Myth 5: Gym Rings Are Too Unstable for Building Real Strength

Reality: Instability builds strength that transfers to real life.

For example, an athlete who looks strong on machines struggles initially with ring holds and slow ring rows. Within weeks, their overall control improves—along with performance in sport and reduced joint niggles.

Everyday life isn’t stable. Lifting awkward objects, catching yourself from a slip, carrying uneven loads; these all demand strength under instability.

Gym rings train exactly that.

What you need do know... 

Gymnastic rings aren’t flashy. They don’t sell shortcuts or six-week promises.

What they offer is long-term strength, joint resilience and control that is built through honest work.

At Atomic Iron, gym rings represent training stripped back to what matters. No machines telling you what path to follow. No ego lifting. Just movement, effort and progression.

For Australians training for longevity they’re hard to beat.