Ring Swingers Manual
by Michael Teisan

     
 
 
 
 
 
 

Suggestions for Safe Ring Use
• Always coat your hands well with climbers' chalk.
Never use the rings when hands are wet or slippery.
• Ages 12 and under should do the rings with adult supervision.
• When in line, provide ample clearance for the person taking a turn.
• Wait for the person before you to finish and move out of their way.
• Going back and forth is one turn. If you see someone coming back, do not take your turn until that
person is finished and out of the way.
• Avoid using the rings while under the influence of alcohol or stimulants.

Pre-Swing Warmup Exercises
• With arms stretched out horizontally do small circles 20 times each way.
• With arms stretched out horizontally do large circles 20 times each way.
• Stretch with your right arm leaning over your head and your left arm on your left leg and vice versa (20 seconds on each side).
• Open/Close exercise with hands (20 times).
• Rotate head each way (10 times).

Approaching the Rings
• Grab the first ring with your dominant hand and be certain you have a good grip.
• Hang by the ring to get a sense of what kind of pressure your hands will be experiencing.

Traveling from Ring to Ring
• With the grip that you have on the ring, run backwards, inhale, run forwards and if you can reach it, grab the ring in front of you. If not, keep inhaling and exhaling deeply and running back and forth until you can reach the second ring.
• With your eyes on the ring in front of you and your arm ahead of you pointing towards the ring, grab the second ring.
• When you have a good grip on both rings you're ready to pull with your arms.

Beginner Swinging Techniques
• When you first start doing the rings, your main focus should be pulling your arms and getting the swing the right way, as opposed to focusing on less important things like spinning or flipping. First and most importantly, do not jerk your arms. Jerking your arms will result in upper body pains the next day.
• Also remember never to tense up your body, it just slows down your swing and you’ll be lucky to get to the ring ahead of you with tensed shoulders. Hang entirely by your hands, which can and will lead to blisters that eventually turn into calluses after a month of consistent swinging.
• When pulling your arms to get a swing between rings, pull down with the arm that was hanging on the previous ring while making opposite movements with the other arm.
• As you're pulling with your arms, bend your legs to create a bigger swing. You’ll eventually find that you have to use your whole body to get the maximum swing.

Intermediate Swinging Techniques
• You've accomplished the basic aspects of swinging from ring to ring and can finally get to the end and back without jerking your arms. Now you’re ready to improve your swing. When pulling down with the arm behind you, face that arm. You’ll find that turning your body towards the arm you’re pulling with will not only be less strenuous on your arms and shoulders, but will also give you a better swing.
• As you pull with your arms, try moving your legs with the swing. In other words, use your legs to increase the swing by pumping them like you would on a swing but in a circular motion.
Spinning During your swing, as you turn the opposite direction cork up your body with the swing. Let go at the peak of your pull, and unscrew yourself at maximum velocity, then catch the next ring.
Coming Back The rings are swinging now so coming back is more of a challenge. When you let go of the second to last ring, either hold it in place or spin it without swinging it, so it will be easy to catch on the return trip. Observe the direction and velocity of the next swinging ring before you let go and adjust your timing and pull so that you can catch the next ring when it's swinging toward you.

Advanced Swinging Techniques
Exaggerating Your Pull An intermediate swinger usually pulls down at almost a 90 degree angle, which limits the swing. If you pull at a slightly slanted downward 180 degree angle, you advance your swing to a whole new level by creating a broader circular motion. The way to accomplish this is to imagine you're pulling back a bow and arrow except instead of stopping when at a certain point, keep pulling past that point until your arm is almost straight behind you (at a 180 degree angle). Use your whole body to pull and turn – rotate your legs with the swing and even pike them when necessary.
Flips Start your swing without getting too much height. It's easiest to flip with your dominant hand on the ring you're not going to let go of. Once you're in that position, arc your body backwards to get a small swing, then launch you body forwards so that your feet are straight up. Then let go of the ring that's stopping you from proceeding to the next. All this should happen with in about two and a half seconds.