How to Work Out on Rock Rings

Rock rings are a useful training tool for rock climbers. Similar to a hangboard, they are made of molded plastic that resembles rock with different sized handholds for varied grips. They come as two identical rings that can be hung from any strong beam, branch or other support. Unlike a hangboard, rock rings move as you use them, creating a different and often more comfortable workout. If you're looking to boost your climbing strength, consider rock ring workouts.

Things You'll Need

  • Rock rings
  • Chalk (optional)
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Instructions

  1. Hanging

    • 1

      Hang on the biggest hold with your arms straight and elbows not quite locked. Hold on until your fingers literally slide off. Rest for a minute and repeat. Hanging on the rock rings builds your finger strength.

    • 2

      Move down to the next biggest hold once you can hang for at least 30 seconds on the biggest hold. Practice hanging on this hold in the same way you did before. Keep working on each hold until you are comfortable using all of them.

    • 3

      Hold the rock rings and pull yourself up until your arms are bent at 90 degrees. Hold until you fall off. Bent arm hangs can be done with your arms at any angle to work your muscles in different ways. Bent arm hangs are another way to work your finger and arm strength.

    • 4

      Work each hand individually once you feel confident hanging with both hands. To do this, perform straight and bent arm hangs with each hand on a different hold. Concentrate on putting as much weight as possible on the hand holding the better hold. Work both hands in this way.

    Pull-Ups

    • 5

      Grab two identical holds on the rock rings and hang on them. Pull-ups mimic common pulling movements you do in climbing.

    • 6

      Pull yourself up until your chest is level with the bottom of the rock rings.

    • 7

      Lower yourself slowly to the start position and repeat.

    • 8

      Do pull-ups while holding two different holds, to isolate each arm. Concentrate on putting as much weight as you can on the arm so that is grasping the better hold.

    • 9

      Do one arm pull-ups once you get really powerful doing regular pull-ups. You may be unsuccessful for a long time, but you will be able to do them eventually.

    Leg Raises

    • 10

      Perform leg raises by starting in a straight arm hanging position. Leg raises work your abdominal muscles.

    • 11

      Raise your legs, keeping them straight, until they are at a right angle to your torso. To make it easier, you can bend your knees.

    • 12

      Lower your legs slowly back down and repeat. Make sure not to swing as you move.