Gymnastic rings have been used as training equipment for many years to develop functional strength. Beginners often start with the pull-up bar, but in terms of progress and challenges, the gymnastic ring is a much more advanced exercise tool.

There are many different calisthenic exercises using gymnastic rings, which can be great for training with rings. The body weight develops differently on a gym ring than on paracords or a pullup bar. Also, the ring muscles are used in completely different ways in the exercises.

Here's a look at the seven best calisthenics exercises for functional strength:

Ring dips are a great functional strength exercise that works the triceps and chest simultaneously. As they work the stabiliser muscles as well and isolate the movement, they're a lot easier on your joints.

To perform a ring dip:

Bodyweight rows on gymnastic rings are an amazing functional strength exercise that can easily be scaled from beginner to advanced. With rings, it's very easy to work with different muscle groups in any order you'd like, making them very suitable for the entire body.

Ring push-ups are hands down the best variation of push-ups, as they emphasise building functional strength in the shoulders and increased coordination and muscle recruitment in the chest, triceps and core.

The hanging knee raise is an efficient and effective core exercise that increases functional strength in your abdominal muscles. It's great for improving grip strength, as you're hanging by your own grip throughout each set.

To perform a hanging knee raise:

The biceps curl exercise largely targets the elbow flexors, especially the biceps muscles, which are located in front of your upper arm. It also targets the muscle of the lower arm.

Gymnastic ring pull-ups are a great functional strength exercise for the back muscles and can also work the biceps and forearms.

The L-sit is a tough bodyweight exercise that targets your core and shoulder muscles, as well as your triceps. You can do it with parallel bars, at a dip station, on the floor or even with rings.

Calisthenic Exercise Rings can help you target a variety of muscle groups and train for ultimate functional strength. These things are so simple that anybody can use them in their everyday workout, and with the right level of dedication you'll be able to master various exercises like never before.

Q. Have you tried any of these workouts?

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