LIFTR 32mm Wooden Gymnastic Rings | Adjustable Straps & Quick-Lock Buckles | Pull-Ups, Dips & Calisthenics Training

32mm natural wood rings — secure grip without chalk
The 32mm diameter natural wood rings provide a secure, non-slip grip across all calisthenics and bodyweight movements. The smooth wood finish offers more natural grip feedback than plastic rings, allowing you to feel and adjust hand position throughout dynamic movements such as muscle-ups, ring dips, and front levers. Suitable for use without chalk in standard training conditions, and compatible with liquid chalk for high-volume or high-intensity sessions.

Heavy-duty adjustable straps with quick-lock buckles and length markers
The straps use a quick-lock buckle system with numbered length markers — feed the strap through the buckle, set both straps to the same numbered position, and the rings hang at equal height without measuring or guessing. The buckle locks the strap securely at the set length under load, preventing slippage or height drift during training. Numbered markers allow you to return to a specific ring height quickly between sessions and adjust precisely for different exercises within a session.

Rated to 350kg — built for all training levels
Each ring is rated to over 350kg combined load, making the LIFTR rings suitable for athletes from beginners performing assisted ring rows through to advanced calisthenics athletes training weighted muscle-ups and front levers. The 350kg rating provides significant capacity above standard bodyweight training loads for long-term, high-frequency use.

Covers the full range of calisthenics and bodyweight movements
Ring training recruits stabiliser muscles across the shoulder, chest, and core on every movement — making exercises such as ring push-ups, ring dips, and ring rows significantly more demanding than their fixed bar equivalents. One set of rings covers pull-ups, chin-ups, dips, rows, push-ups, muscle-ups, front levers, L-sits, and false grip training — a complete bodyweight training system on a single piece of portable equipment.

Portable and compact — any anchor point, anywhere
Loop the straps over any pull-up bar, overhead beam, tree branch, or outdoor rig and the rings are ready to use in under a minute. No fixed installation, no floor space, no assembly. The full set packs down small enough for a gym bag, backpack, or travel case — making it the most portable serious training tool available for calisthenics and bodyweight athletes training across multiple environments.

Suitable for all training levels — beginner to advanced
Ring training is fully scalable on the same set of rings. Beginners start with feet-assisted ring rows and incline ring push-ups. Intermediate athletes progress through ring dips and pull-ups. Advanced athletes train muscle-ups, front levers, and false grip work on the same equipment. A single purchase supports every stage of a long-term calisthenics or gymnastics training programme.

• Ring diameter: 32mm
• Ring material: Natural wood
• Strap type: Heavy-duty adjustable straps with quick-lock buckles
• Strap markers: Numbered length markers
• Load rating: 350kg (combined load tested)
• Colour: Natural wood rings / black straps
• Compatibility: Pull-up bars · Overhead beams · Power racks · Outdoor rigs · Tree branches

Best suited to: Pull-ups and chin-ups · Ring dips · Ring rows · Ring push-ups · Muscle-ups · Front levers · L-sits · False grip training · CrossFit workouts · Calisthenics programmes · Home gym training · Outdoor and travel training

Setting up the rings
Loop each strap over your pull-up bar or overhead anchor point. Feed the strap through the quick-lock buckle and pull to your desired length — use the numbered markers to set both straps to the same position for equal ring height. Lock the buckle to secure the strap at the set length. For most pulling exercises, set the rings so they hang at approximately chest to hip height with arms extended. Adjust height between exercises using the buckle system without removing the straps from the bar.

How the quick-lock buckle system works
Feed the strap through the buckle frame and pull to lengthen or shorten. The buckle locks automatically under load — the weight of the rings and the training load tighten the buckle hold, preventing slippage during use. To adjust, release the buckle tension and re-feed the strap to the new position. Use the numbered length markers on both straps to match heights accurately across sessions without re-measuring.

Ring rows (beginner)
Set the rings to approximately hip height. Walk your feet forward and lean back until your body is at an angle with arms extended, gripping the rings with palms facing each other. Pull your chest up to the rings, keeping your body straight throughout. Control the difficulty by adjusting your foot position — the more horizontal your body, the harder the movement. Ring rows are the most accessible pulling movement on rings and the recommended starting point for beginners.

Ring push-ups (beginner to intermediate)
Set the rings low — approximately 20–30cm from the floor. Position yourself in a push-up position with arms extended, gripping the rings. Lower your chest towards the rings under control, then press back up to full extension. Turn the rings out at the top of each rep for full pectoral activation. The instability of the rings increases chest, shoulder, and core engagement significantly compared to standard push-ups on a fixed surface.

Pull-ups and chin-ups (intermediate)
Set the rings to a height that allows a full dead hang with feet off the floor. Hang with arms fully extended and pull up until your chin clears the rings, then lower under control back to full extension. Rings allow the wrists to rotate naturally throughout the pull-up movement, reducing shoulder strain and allowing a more natural pulling path than a fixed bar.

Ring dips (intermediate)
Set the rings to hip height with arms locked out. Mount the rings and hold yourself in a support position — rings turned out slightly, arms locked. Lower under control until upper arms are parallel to the floor, then press back up to full extension. Ring dips are more demanding than bar or bench dips due to the stabilisation required throughout the movement.

Muscle-ups (advanced)
Begin from a dead hang with a powerful pull, driving the rings past your chest and transitioning above the rings into a support position. The false grip — wrist hooked over the top of the ring — makes the pull-to-push transition significantly easier and is the recommended technique for learning muscle-ups. A strong base of ring pull-ups and ring dips is required before attempting muscle-ups.

What is the difference between quick-lock buckle straps and quick-adjust hook straps for gymnastic rings?
Quick-lock buckle straps feed through a buckle frame and lock under load — the strap is adjusted by releasing the buckle tension and re-feeding to the new position. Quick-adjust hook straps use a hook-and-loop system where the strap clips into numbered positions directly. Both systems use numbered markers for height matching. Buckle straps are the more traditional system and are widely used across professional and home gym ring setups. Hook systems allow faster height transitions between exercises. Both LIFTR strap options are compatible with the same 32mm wooden rings.

What are wooden gymnastic rings used for?
Wooden gymnastic rings are used for pull-ups, chin-ups, ring dips, ring rows, ring push-ups, muscle-ups, front levers, L-sits, and false grip training. Unlike fixed bars, rings allow the wrists and shoulders to rotate freely throughout movements, recruiting significantly more stabiliser muscle activation. They are used by calisthenics athletes, CrossFitters, gymnasts, and home gym owners as one of the most versatile single pieces of training equipment available.

Are 32mm rings suitable for all hand sizes?
Yes. The 32mm ring diameter suits a wide range of hand sizes and is the most common diameter for CrossFit and calisthenics training. It provides a more substantial grip surface than 28mm competition rings, making it more comfortable during high-rep sets and extended holds. 28mm rings are the standard for competitive gymnastics and suit smaller hands or those training specifically for gymnastics competition.

Are gymnastic rings suitable for beginners?
Yes. Ring training is fully scalable from beginner to advanced on the same set of rings. Beginners start with feet-assisted ring rows and incline ring push-ups — both accessible to most people regardless of current strength level. The same rings then support progression through dips, pull-ups, and eventually muscle-ups and front lever training over time. The LIFTR rings are rated to 350kg and suitable for athletes at any level.

Where can gymnastic rings be hung?
Gymnastic rings can be hung from any overhead anchor point capable of supporting bodyweight training load — pull-up bars, wall-mounted bars, power rack uprights, overhead beams, sturdy tree branches, and outdoor rigs all work. The LIFTR adjustable straps loop over the anchor point without requiring permanent installation, making them suitable for home gyms, outdoor parks, and travel use.

How do I set gymnastic rings to equal height?
Use the numbered length markers on both straps. Set each strap to the same numbered position using the quick-lock buckle, and the rings will hang at equal height without measuring. This is faster and more accurate than strap systems without numbered markers — particularly useful in CrossFit and circuit training sessions where ring height is adjusted frequently between exercises.

Can gymnastic rings replace a pull-up bar for home gym training?
Yes — rings hung from an existing pull-up bar or overhead anchor cover all pulling movements a fixed bar provides, and additionally support ring dips, rows, push-ups, and advanced calisthenics skills. For home gym owners looking to maximise training variety per pound spent and per square foot used, a set of wooden gymnastic rings is one of the highest-value additions available.

What is false grip and why does it matter for ring training?
False grip is a hand position where the wrist is hooked over the top of the ring rather than gripping it from below. It allows the transition from pulling below the rings to pressing above them without releasing and re-gripping — the key technique for learning the muscle-up. Developing a strong false grip is best practised on wooden rings due to the natural grip surface of the wood.