Ring Back-Roll to Supported
Roll back and up to a supported position on rings. This advanced move builds strength and control through a back roll transition!
The Ring Back-Roll to Supported is a compound exercise that mainly works the back and triceps, with help from the core. You'll need: gymnastic rings.
Required Equipment
Ring Back-Roll to Supported Muscles Worked
Primary
Lats (latissimus dorsi); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Ring Back-Roll to Supported Variations and Alternatives
How to do the Ring Back-Roll to Supported
Begin in a hanging position from the gymnastic rings with your legs extended in front of you, body in a slight hollow hold, and arms straight.
Initiate the backward roll by pulling your legs and hips up and over your body while maintaining a tight core and slightly piked position.
As your hips rise over your head, bend your arms to allow your body to rotate around the rings.
Continue the roll by guiding your body with your arms, keeping the rings close to your body, aiming to finish in a supported position above the rings.
As you complete the rotation, push down on the rings, straightening your arms to end in a support hold position with your body above the rings and your legs extended below you.
Hold the support position with your core engaged, ensuring your shoulders are down and away from your ears, creating a stable position.
To dismount, you can reverse the movement by transitioning into a forward roll or simply lower your body back down to the starting hang position.
Note: This is an advanced gymnastics skill that requires significant strength, control, and familiarity with ring exercises. It's essential to master the basic ring support hold and other foundational movements before attempting the Ring Back Roll to Support.
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Ring Back-Roll to Supported FAQs
What muscles does the Ring Back-Roll to Supported work?
The Ring Back-Roll to Supported mainly works the back and triceps, with help from the core. The main muscles are the latissimus dorsi and triceps brachii.
What equipment do you need for the Ring Back-Roll to Supported?
Gymnastic rings.
Is the Ring Back-Roll to Supported a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Back-Roll to Supported go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Back-Roll to Supported variations and alternatives?
Similar exercises include the Ring Lever Back, Ring Handstand to L-Sit, Ring Reverse Isometric Ab Hold Roll-Out and Ring Reverse Ab Roll-Out.
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