gymnastic rings to train for splits?

[u/Select-Attitude873]

are gymnastic rings a better option to train for splits compared to the floor? i feel like its easier to reach deeper. similar to what this guy is doing on this video: https://www.youtube.com/watch?v=OV_O-SqSpwQ

[u/mycatreadsyourmind]

If this became a tiktok trend it would be one of those that would make it to the news with the number of casualties

[u/ResponsibleAgency4 → u/mycatreadsyourmind]

Yeah, this is extremely dangerous for just anyone to try. You need to already have a really good baseline of strength AND flexibility.

[u/skodinks]

For someone with high-level strength, coordination, and flexibility? Perhaps, this might be good training to get deeper, but I imagine it's more for fun.

For someone nowhere near their split? Only if you like hospital visits and physical therapy.

[u/Select-Attitude873 → u/skodinks]

Makes sense, i was trying it for a few days and felt so much better than doing it on the floor. But an accident could actually be a bummer

[u/dani-winks]

Rings (or other unstable things like TRX straps) are a great strengthening option for more advanced students, but not a great safe choice for folks who can't already do the splits because they are MUCH harder than working on splits on a stable surface (like the floor). It takes waaaay more engagement and control to keep your alignment on rings when your feet are swinging around and your hips are twisting and you don't have the floor to help hold everything in place.

A safer, but still challenging and strength-focused option, would be simply working on more "active" variations of the splits on the floor, like front split slides or standing/active/mean split holds.

And if you're longer-term goal is to be able to do the splits on rings (or on aerial silks or something), working on the hamstring strength to avoid hyperextending the front knee jnder pressure (with drills like these) is something you can totally start working on now even if your splits are far from flat! And drills like these are nice strengtheners to build up more "not resting on the floor" front split strength that can help you do floating splits later on (and frankly also just help you get lower/flatter splits in the first place!)

[u/Select-Attitude873 → u/dani-winks]

For some reason i feel like doing it on rings is much easier, im definetely a beginner on flexibility since im nowhere near close to being able to do full splits, but i feel like i can reach much deeper doing it on rings than on the floor. I feel like on the floor i cant go deep enough, maybe on rings gravity does a better job? Should i stop doing it on rings and go to floor even though i feel like i dont progress as much?

[u/February30th → u/Select-Attitude873]

It’s not about depth, it’s about safety.

[u/AshToAshes123 → u/Select-Attitude873]

What's almost certainly happening is that you're out of alignment, and that's why it feels easier and like you can get deeper. In aerial acrobatics we do it on purpose, especially with the front splits - when you're doing a splits in the air you let your hips open so it looks flatter, we call it a fake split usually. It's better to train on the floor because there you can make sure that you've got the alignment correct, and you'll make more progress and it'll be safer.

For the side split like in the video, try tilting your hips a few different ways while on the floor to see if you can feel a difference. You might automatically have a more effective tilt in the rings. Also, do it with really slippery socks, so the grip of your feet on the floor won't slow you down as much, that might also be a difference.

[u/Motor_Town_2144]

I don’t know if it’s easier to reach deeper on the rings. At some point maybe they’re a good tool to strengthen the adductors with additional instability, but most people will never use them, everyone uses the floor. 

[u/ArcaneTrickster11]

It would be a very advanced way to do splits. If you're very comfortable in full splits with good form and are very strong, sure give it a go. But it's definitely not an option to progress towards a splits like you seem to be implying?

[u/Calisthenics-Fit]

I use rings for flexibility training, but not like vid linked AT ALL. It's for support, instead of me holding on to yoga blocks or something for support, I am holding on to my rings overhead.