Ring training with weights

Hey all,

I just wanted to give some notes on how training for me has been the last month or so.

I have had trouble really developing swings on rings for the longest time. At best, I could get my shoulders at the height of the rings. The biggest problem was that my shoulders were very tight. I stretched them everyday and could do a slow dislocate on the rings no problem, but the coaches here in Shanghai still said it wasn't enough.

About 2 weeks ago, I picked up a 1.5kg weight belt and wore it for a set of swings. I then wore this belt for EVERYTHING I did on rings. Strength, swings, and even stretching! I took it off one day and did a set of swings and I felt I got a lot higher! The coaches even said that I had gotten higher. So after that first week with the belt, I added metal plates that slide into slots on the belt. I proceeded to do that entire week of training with the weight belt again!

I trained rings like normal, but I just had the belt on. Yesterday, I went into the gym and added 2 more plates to the belt. The belt now weighs 3.5kg's. I did a warm up and a set of swings and strength with the belt and then took it off.

I think the results were amazing!! I could feel a difference even just stepping onto the platform to mount the rings!! I didn't even feel like I was hanging. I started swinging and on my back swing, I got into a high inverted cross position. I didn't know what to do for a front swing at that height so I just tucked my head in and inlocated! The coaches came over and told me to press down on the rings when I got on top now! I did a second set and I pressed down, but didn't get into handstand, but I think 2 more months of the weight belt and I can get there! I also did a set of strength without the belt and I felt AMAZING!! I really felt like I could hold a maltese for 20 seconds up there. On my cross pull to maltese, I almost lifted my body too high into an invert cross.

So, basically, my experience using the weight belt has been good so far. If anyone wants to try this method as well, let me know how it goes! Coach Sommer, what do you think about this training method. It seems that wearing a weight belt is a popular training method in China!

Wangtang,

Thank you for sharing this. Based on your own results, I am going to experiment with my athletes to see if they are able to obtain the same benefits that you did.

From conversations with our US Olympic Coaches, I know that they observed Yibing and Wei at the Beijing Games performing their ring strength series with 25-27lb belts. I had however never considered adding a belt to ring swings. Great idea!

Yours in Fitness,

Coach Sommer

I've used weight belts for a few swinging skills on p-bars and it seemed to help, never tried it on the rings. Great to hear that it's been so helpful for you!

Hmm, I like this idea.

However, I think your ability to swing and your strength level is way beyond most intermediate gymnasts and many of the GB members. Especially if you're working cross pulls and maltese.

I am very intrigued by this as perhaps it will loosen my shoulders up. Being lighter would help in my opinion as well.

Interesting. Were they wearing belts or vests? What would you recomend?

I´ve been wanting to try climbing rope with added weight.

Yeah, I think this would only work for people with good swings already.

If I added weight to any of my guys it would KILL their shoulders because their swings aren't that smooth yet.

Hmmm I thought about that myself but I didn't have courage to try it at swings because I already have to stiff rings (attached on ceiling). Though I do it on ring strength series...

I use a weight belt because that's all I can find in the gym. There is a weight vest, but that thing smells bad so I don't want to put it on.

I do think it's very important to develop a smooth swing on rings before attempting to wear a belt. My thoughts on the exercise and anyone please feel free to correct me if they think i'm wrong:

The purpose of swinging with the weight belt is to strengthen the muscles in my upper back for the pull on the front swing, strengthen the muscles in my shoulders and lower back for the press on the back swing, and to stretch my shoulders open more when kicking my legs back on the back swing. So I think it is very important to understand those aspects of the swing before attempting swings with a weight belt.

I think this exercise could be very dangerous if too much weight is added or if your swings are not smooth with pressure on the rings at all times. A lot of people I watch starting to learn swings will have a snap at the bottom of the rings because they do not keep pressure on the rings. Imagine that snap with an extra 2.5Kg's and you have a very high probability of straining your lower back and shoulders.

That said, I am already starting to feel a pain in my right shoulder so I am going to back off this exercise for a week and see how I feel!

Good luck out there you guys!!

What can I use to substitute the weight belt? I only have access to those weights you put around your ankles. Thanks

Although still not at high levels I have had success putting weight to my front and back levers, Helped tremendously to advance to the next position.

Josh: I tie my ancle weights together with the velcro on them and then use them as a belt.

Razz said:

Josh: I tie my ancle weights together with the velcro on them and then use them as a belt.

Thanks Razz, I don´t know why I didn´t think of that before :roll:

Great training method!

I'll aply in my routine aswell, will use a 4kg belt that i have here and try to perform my whole routine with this belt for a couple weeks and see if there's any positive response from my body.

Thanks for the great idea!

I've yet to try it, but I have heard it is a very good idea to train ring swings in straps (Iarov in Canada does this mostly, I think). This would be similar to adding weight to the swing since you will develop a stronger swing, however...

...if your technique is bad, it is not a good idea. I was told once by Jeff Robinson, if they don't have a good basic swing, they are not ready for straps or grips since both allow them to swing bigger and possibly hurt themselves due to their non-optimal technique.

Blairbob said:

I've yet to try it, but I have heard it is a very good idea to train ring swings in straps (Iarov in Canada does this mostly, I think). This would be similar to adding weight to the swing since you will develop a stronger swing, however...

...if your technique is bad, it is not a good idea. I was told once by Jeff Robinson, if they don't have a good basic swing, they are not ready for straps or grips since both allow them to swing bigger and possibly hurt themselves due to their non-optimal technique.

This is true about the basic swings. I have a kid that I am coaching now and I regret ever putting grips on his hands!! I think it is actually making him worse!