The rings gymnastics

The rings in men's artistic gymnastics: strength, control and body tension

The rings are one of the most technically and physically demanding apparatus in men's artistic gymnastics. It's not about speed or acrobatic flight, but rather pure control, static strength, and absolute precision. The core must be solid, every muscle tense, every movement precisely planned. Anyone who wants to excel on the rings must be able to rely on the perfect balance between calm and strength.

Structure of the device

The rings consist of two sturdy plastic rings with a diameter of approximately 18 cm, each attached to approximately 3-meter-long ropes. These ropes hang from a steel frame or a suspension system in the hall's ceiling. The rings themselves are located approximately 2.8 meters above the floor. The distance between the rings is exactly 50 cm.

Unlike fixed apparatus like parallel bars or high bars, the rings are unstable: They swing with every movement. This makes every correction, every slight instability, immediately apparent. This is precisely what makes rings gymnastics so challenging.

Aim and character of the ring exercise

A ring exercise should demonstrate a combination of strength, control, momentum, and technique . Unlike other apparatus, the focus is not on dynamics, but rather on the ability to hold the body under complete tension in static positions and to guide it through transitions in a controlled manner. Three main aspects are crucial:

1. Static force elements such as the cross hang, the swallow or the support balance.

2. Swing elements like giant rims, Jonasson & Yamawaki.

3. Controlled transitions and a clean exit with a safe landing.

The exercise should be smooth and rhythmic, without abrupt stops or drops in strength. Every transition must appear technically clean and fluid.

Rating: Difficulty and execution

Difficulty (D-grade)

The eight most difficult elements of the exercise count toward the D grade . These elements should, if possible, come from different element groups to ensure the exercise is varied. These include:

• EG I : Force elements with static support (e.g. cross hang, swallow, support balance)

• EG II : Swing elements with upswings or turns (e.g. rims, giant rims, Yamawaki)

• EG III : Swing to power elements (e.g. Honma into the cross hang, Stemme to the swallow)

• EG IV : Dismount (e.g. double somersault forward/backward, triple somersault, Tsukahara)

For each element group covered, there are 0.3-0.5 bonus points. Only the dismount doubles the value of the element and counts as a bonus. In addition, there is the possibility of receiving a stand bonus for a perfectly executed dismount.

Important: A hold element will only be recognized if it is held cleanly for at least two seconds . Otherwise, it is considered not performed.

Execution (E-Note)

The E-grade starts at 10.0 points. Errors are deducted for each visible deviation. The assessment is based on:

• Posture : stretched legs & arms

• Holding power : stable positions without wobbling

• Movement flow : smooth transitions without visible preparation

• Ring control : the rings must not swing or swing out

• Landing : safe, without steps or uncertainty

Typical errors:

• Hold time under 2 seconds: Element does not count

• Shaking in holding position: 0.3 to 0.5 trigger

• Corrective movements: 0.1 to 0.3

• Pendulum movements: 0.3 to 0.5

• Falls or leaving the device: 1.0 deduction + loss of the element

Technical structure of a competition exercise

A modern exercise on the rings often begins with a power element or a swing-to-power movement. This is followed by transitions to other holding positions (e.g., cross hang, swallow, handrail), interspersed with controlled swing elements. Giant carves or turns lead to a safe dismount, such as a straight double somersault with a twist.

Pattern structure:

1. Chisel into the support scale

2. Push backward into a handstand

3. Chisel into the swallow

4. Nakayama in the cross slope

5. Azaryan in the Kreuzhang

6. Push forward into handstand

7. Giant backward swing through the handstand

8. Triple somersault dismount

Physical requirements

Anyone who wants to be successful on the rings needs:

• maximum strength endurance in arms, shoulders, torso

• stable grip strength to control the rings

• Body awareness and sense of balance

• Technical understanding of holding angles and grip changes

• mental concentration to deliver on point

Many gymnasts specifically practice cross hangs and dives for years until they can perform them cleanly. In addition, technical training for swing elements and special strength training are an integral part of every training session.

Common mistakes in competition

• Elements only indicated, not held : no value

• Swinging of the rings right from the start : deduction from the first swing

• Unstable exit : up to 0.5 points + lost impression

• Incomplete handstand on giant wheel : 0.3 deduction

• Help from trainer or touching mat : serious error

Conclusion

The rings are the ultimate apparatus for strength, technique, and nerve. A good rings exercise appears calm, relaxed, and controlled – yet is the result of years of targeted training. Only those who master every grip, every angle, and every hold phase can succeed on this apparatus. Rings gymnastics is not a spectacle, but a quiet masterpiece – for connoisseurs, the pinnacle of gymnastic discipline.