Hi all, I’ve been using gymnast rings for deadlifts for the past few weeks and was wondering if anyone had any thoughts/advice on this as I have not been able to find any info regarding using rings for deadlifting, either good or bad and although its working for me now, will it hurt or affect my training/progress in the future?
I started using rings while I was recovering from a couple of injuries (rotator cuff pull and a torn rear trap)I could only bench very light weight and deads were out completely for months but ive gradually worked back up to 160kg deads and around 100g bench, 65kg o/h press, and around 100-110kg squats (both squats and press were also out for around 3 months)so i’m getting there again
now, i’m into my 3rd month of 5/3/1 and feeling good, stronger by the day and recovering quick… when I started lifting again I was struggling to get 10 and 12 reps at 60g for bench and squats and around 6 reps at 90kg for deads and 8 reps at 45kg for military press… my PR’s for this week are 15 reps at 90kg for squats, 8 at 125kg for deadlift, 10 at 75kg bench and 7 at 60kg for military press so i’m happy with my progress so far… but is using rings for deadlifts a good idea?
its working for me right now, i’m able to deadlift with no shoulder or rear trap pain…i train at home and have made a makeshift platform from 15 carpet tiles which I first used to pull the bar from dropping 2 off each week and now alternate between pulling while standing on the tiles and normally from the floor each week and like I say its working for me…i intend to switch back to using normal under and over grip on the bar eventually but I’d still appreciate any advice/opinions any of you may have on this, cheers guys
[quote]tsantos wrote:
Use paragraphs… Don’t make things difficult for those wanting to help you.
I don’t understand how you use rings for deadlifting sorry.[/quote]
Simple, I just slide the rings onto the bar then load it and start my sets… using the rings as handles rather than gripping the bar. its helped strengthen my grip as well as reducing the pain hugely in my traps/shoulders etc
[quote]bulldog9899 wrote:
Gymnastic rings for Deadlifts??? OK this is a new one for me … is it a Crossfit thing?[/quote]
No not a crossfit thing, at least I don’t think so… I had the idea one day of using the rings to grip/pull instead of the bar thinking it may be more shoulder friendly as deads at the time were causing a lot of pain due to recovering from injury and I don’t have access to a trap bar… and as I say its working for me so far.
[quote]tsantos wrote:
Use paragraphs… Don’t make things difficult for those wanting to help you.
I don’t understand how you use rings for deadlifting sorry.[/quote]
Simple, I just slide the rings onto the bar then load it and start my sets… using the rings as handles rather than gripping the bar. its helped strengthen my grip as well as reducing the pain hugely in my traps/shoulders etc[/quote]
How do you keep the rings from sliding?
[quote]tsantos wrote:
Use paragraphs… Don’t make things difficult for those wanting to help you.
I don’t understand how you use rings for deadlifting sorry.[/quote]
Simple, I just slide the rings onto the bar then load it and start my sets… using the rings as handles rather than gripping the bar. its helped strengthen my grip as well as reducing the pain hugely in my traps/shoulders etc[/quote]
How do you keep the rings from sliding? [/quote]
I’ve not had any problems so far with sliding, once i’m set and start pulling the weight tends to keep the rings in place pretty good, but I could deal with any sliding probs that did arise by strapping the rings to the bar with the straps I use to hook the rings up to my pull up bar, but as I say they don’t slide about anyway
Like you after a shoulder issue i do not like using a straight bar and my shoulders like that for the last 15 months.
I use neutral grip, rings, dumbbells wich many coaches consider safer for the joints for pulling and pressing.
Years back there was a lot of negative talk about using machines because of the imposed motion and overuse problems.
The straight bar is not suited for everyone.
All the best!
[quote]BHappy wrote:
Like you after a shoulder issue i do not like using a straight bar and my shoulders like that for the last 15 months.
I use neutral grip, rings, dumbbells wich many coaches consider safer for the joints for pulling and pressing.
Years back there was a lot of negative talk about using machines because of the imposed motion and overuse problems.
The straight bar is not suited for everyone.
All the best![/quote]
Cheers mate, glad to hear someone else uses the same method as I thought it a bit mad that I couldn’t find any info or know of anyone who does it. And yeah I’ve heard that a lot over the years, and i’m considering buying a swiss bar and hex/trap bar for the more shoulder friendly grips for bench/deads.
I tore up my traps and pulled my rotator cuff badly at work, ironically… After all the years lifting/boxing with very few injuries, I get banged up at work, or maybe its just everything catching up with me as i’m getting older (i’m 39) either way its time to start making some adjustments to my training.
I actually don’t have much pain/problems pressing overhead with a straight bar, but after my injury benching or pulling was completely out for months and as I say its only over the last couple months ive started being able to go fairly heavy again.
[quote]tsantos wrote:
Can you use a hex/trap/dead-squat bar? Is it the position of your arms that gives you grief or lack of mobility to get low enough to hold the bar? [/quote]
I don’t have access to one at the moment as I train at home and have done for years, I could go to the gym and use one but with work/family commitments its just easier for me to train at home, but I am considering buying a swiss/football bar? and a hex bar… But yeah its grip/arm position that’s the problem, my mobility is fine.
[quote]bulldog9899 wrote:
Gymnastic rings for Deadlifts??? OK this is a new one for me … is it a Crossfit thing?[/quote]
Shit dont give them ideas BD[/quote]
Well I didnt know… I hear gymnastic rings and my mind went straight to cross fit.
I don’t see anything wrong with using the rings to allow you to do the motion without pain. You just need to realize that what your doing is more like a rack or block pull than an actual deadlift due to both your start and finish positions.
