Gymnast Ring Exercises For Surfing
You’ll definitely recognize most of these exercises, but adding the gymnast rings makes each of them significantly more difficult. Check out Part 1 of this post to read more about gymnast ring exercises for surfing…
Ring Dips – similar to regular dips, but you’ll notice a big difference from the instability of the gymnast rings that cause you to work harder.
Ring Push-Ups – Lower rings so the handgrips are 4-6 in. above the ground. Get into push-up position and grab the handgrips. Do push-ups as normal.
Scarecrows/Reverse Flys – Grip rings and hold arms together straight out in front of you parallel to the ground. Grip so your palms are facing in. Step back until straps are tight. Position feet slightly in front of you and lean slightly back, putting part of your weight on the rings/straps. Keeping both arms straight and parallel to the ground, pull arms back until they are both pointing out to either side bringing your body forward with you. Hold for a moment and slowly being arms back to original position.
Flys – This is essentially the same thing as Scarecrows but you turn around 180 and lean your body forward, working your chest and shoulders.
Horizontal Rows – Adjust rings so the grips are 3-4 ft off the ground. Lay down face up below the rings so they are hanging above your chest/shoulder/arm pit area. Lift up and grab the rings so your body is hanging. Pull your body up and bring rings back as far as you can. Try to pull your body up so your hands are around your ribs. Pause for a moment and slowly return to hanging position.
Pull-Ups – adjust rings so they are your typical pull-up bar height and do pull-ups as normal. You’ll notice it takes more control with the gymnast rings once you start swing back and forth. Try to move slow and smoothly so you don’t swing too much. Easily change between all grips with your rings.
Uneven Pull-ups – adjust one ring so it is higher that the other ring at normal height. Should be about a 6 in. height difference between both rings. You’ll notice how this hits different muscles than a normal push-up because you can get more extension in each rep (will help with paddling). Make sure you alternate arms.
These gymnast ring exercises will help you improve upper body stability and proportional strength (read for explanation of proportional strength), which will translate to better body and board control when paddling, duck-diving, standing up, crouching, etc. Give them a shot for 2-3 weeks and by then end you’ll notice the difference in your performance and wave count.