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

32mm natural wood rings — superior 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.

Quick-adjust hook system with numbered length markers
The heavy-duty adjustable hook straps feature numbered length markers so both straps can be set to the exact same height quickly and accurately. No eyeballing, no repeated adjustments mid-session. Switch between ring heights for different exercises — low for ring push-ups and rows, high for pull-ups and muscle-ups — without losing setup accuracy. Designed for fast transitions in CrossFit and circuit-based training sessions.

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

Suitable for every calisthenics and bodyweight movement
Ring training unlocks a broader range of movement and muscle activation than fixed bar training. The instability of rings 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, and L-sits.

Portable and compact — train anywhere
The full set packs down small enough for a gym bag, a backpack, or a travel case. 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 most portable serious training tool available for calisthenics and bodyweight athletes.

Suitable for all training levels — beginner to advanced
Ring training is fully scalable. Beginners can start with feet-assisted ring rows and incline ring push-ups, while intermediate and advanced athletes can progress through ring dips, pull-ups, muscle-ups, and front levers on the same set of rings. A single purchase covers every stage of a long-term calisthenics or bodyweight training programme.

• Ring Diameter: 32mm
• Material: Natural wood
• Straps: Heavy-duty adjustable straps with quick-adjust hooks and numbered length markers
• Load Rating: 350kg (combined load tested)
• Colour: Natural wood rings / black straps

Compatibility: Pull-up bars · Overhead beams · Outdoor rigs · Tree branches · CrossFit rigs

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 training

Suitable for: Beginners through to advanced calisthenics athletes · CrossFitters · Home gym owners · Bodyweight strength trainees · Gymnasts

Setting up the rings
Loop each strap over your pull-up bar, overhead beam, or rig. Feed the strap through the quick-adjust hook and set both straps to the same numbered marker for equal height. For most standing and hanging exercises, set the rings at approximately hip to chest height to start. Use the numbered markers to match both sides precisely — no measuring required. Adjust height between exercises using the quick-adjust hooks without removing the straps from the bar.

Ring rows (beginner)
Set the rings to approximately hip height. Walk your feet forward and lean back until your body is at an angle, arms extended, gripping the rings with palms facing each other. Pull your chest up to the rings, keeping your body straight throughout. Ring rows are one of the most effective beginner pulling movements — the angle of your body controls the difficulty. The more horizontal you are, the harder the movement.

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

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

Ring dips (intermediate)
Set the rings to a height that allows your feet to clear the floor when your arms are fully extended with the rings at hip level. Mount the rings and hold yourself up with arms locked out, rings turned out slightly. Lower your body under control until your upper arms are parallel to the floor, then press back up to full extension. Ring dips are significantly more demanding than parallel bar dips due to the stabilisation required throughout the movement.

Muscle-ups (advanced)
Set the rings to a height that allows a full dead hang. Begin with a powerful pull, driving the rings down past your chest and transitioning above the rings into a support position. The false grip — where the wrist is hooked over the top of the ring — makes the transition from pull to push significantly easier and is the recommended grip for learning muscle-ups. The muscle-up is one of the most demanding upper body calisthenics movements and requires a strong base of ring pull-ups and ring dips before attempting.

Front lever progressions (advanced)
Set the rings high enough for a full hang. Begin with tuck front lever holds — knees pulled to chest, body horizontal — and progress through advanced tuck, straddle, and full front lever positions over time. Front lever training develops exceptional lat, core, and straight-arm strength and is one of the benchmark advanced calisthenics skills.

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

Why are wooden rings better than plastic rings?
Wooden rings provide more natural grip feedback than plastic rings, reducing the need for chalk during training and offering a more comfortable feel during dynamic movements and false grip work. The 32mm diameter of the LIFTR rings provides a substantial grip surface suited to a wide range of hand sizes. Wooden rings are the standard choice for serious calisthenics and gymnastics training for this reason.

What diameter gymnastic rings should I use?
The two most common diameters for gymnastic rings are 28mm and 32mm. 28mm rings are the standard for competitive gymnastics and suit smaller hands or those prioritising a traditional gymnastics feel. 32mm rings — the diameter used in the LIFTR range — suit a wider range of hand sizes, provide a more substantial grip surface, and are the preferred choice for CrossFit and calisthenics training where comfort during high-rep sets is a priority.

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

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

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 is used primarily for muscle-up training because it allows the transition from a pulling position below the rings to a pushing position above the rings without releasing and re-gripping. Developing a strong false grip is one of the key prerequisites for learning the muscle-up and is best practised on wooden rings due to the natural grip surface.

How do I set up gymnastic rings at equal height?
The LIFTR rings use numbered length markers on the straps so both sides can be set to the exact same position without measuring. Loop both straps over your bar, set each strap to the same numbered marker using the quick-adjust hooks, and the rings will hang at equal height. This is significantly faster and more accurate than strap systems without numbered markers, particularly for CrossFit and circuit training where ring height is changed frequently between exercises.

Can gymnastic rings replace a pull-up bar for home gym training?
Yes — gymnastic rings hung from an existing pull-up bar or overhead point can replace a fixed pull-up bar for most pulling movements, and additionally cover ring dips, rows, push-ups, and advanced calisthenics skills that a fixed bar cannot. 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.