4 Olympic Ring Exercises for Beginners

by Apr 5, 2018Exercises, Health and Wellness

What are Olympic Rings and why use them?

Olympic rings, also commonly known as the Gymnastic rings, is another piece of equipment we like to use in the clinic. Similar to the TRX suspension training, olympic rings add instability and additional challenge to exercise to help increase muscular stability and core strength. Olympic rings are an effective tool to progress bodyweight exercise throughout your recovery.

Importance of Stability Training

When it comes to shoulder injuries, the rotator cuff is made up of four muscles that help support the humerus bone of the arm, by holding the ball on top of the humerus into the shoulder socket joint. The function of these muscles is to help keep the arm securely in the socket, while still giving the shoulder a large range of motion. With any shoulder injury it is important to help strengthen these small muscles through stability training. Olympic ring exercises are an excellent tool to achieve this. 


RING SHOULDER STABILITY | The first exercise is all about pronation and supination of the wrist. Rotate your palms towards and away from your body, while using your core, shoulder and back muscles to hold your feet off the ground. This exercise helps increase the activity of the rotator cuff muscles. Remember to keep your movements nice and slow and controlled, and keep your elbows tucked into your torso. 

RING DIPS | Remember to keep your core engaged throughout the dip motion. This exercise targets stabilizing muscles around the shoulders, and shoulder blades, including the muscles of the rotator cuff. 

RING LEG RAISES | Leg raises on Olympic rings challenge your balance and stability, while also working your core muscles. Keep your legs straight for the best results. Lift your legs at a fast pace up and slowly lower your legs down to a vertical position with control. 

REVERSE ROW SIT BACK | The last exercise also works on your core and shoulder stability, while activating the glutes at the same time. Remember to keep your back straight, and use the rotation of your arms to facilitate as you come up and down.

Check out this video of physiotherapist Patrick demonstrating 4 exercises on the Olympics rings. Patrick focuses on shoulder injury, specifically rotator cuff injuries. 

Again, this is an advanced training tool, please consult your healthcare provider, and start with caution. We strongly encourage you to visit us to learn more about ring training and shoulder injury recovery.