Mastering the Rings: How to Execute Forward/Backward Rolls to Support (and Protect Your Hands)

It is official, Forward and Backward Roll to Support will be one key event at this year's Crossfit Games.

With gymnastics ring work demanding huge control and precision, movements like the Forward Roll to Support and Backward Roll to Support test an athlete's strength, spatial awareness, and grip endurance. Because both movements rely heavily on a continuous false grip and heavy friction as the wrist rotates over the ring, taking care of your skin is just as vital as mastering the technique.

1. How to Master the Ring Rolls

Forward Roll to Support

1. Start in Top Support: Begin with elbows locked out, core tight, and rings turned out slightly.
2. Hinge & Tuck In: Bend slightly at the waist and lower your shoulders forward. Keep the rings tight to your ribs—flaring your elbows makes the transition almost impossible.
3. Control the Fall & Re-establish False Grip: As your hips ride over your head, rotate your wrists over the top of the rings to re-establish a solid false grip.
4. Drive to Dip: Complete the roll by pulling into the bottom of a ring dip, then press out smoothly back into top support.

Backward Roll to Support

1. Establish the False Grip: Hang below the rings in a deep, active false grip (wrists resting on top of the wood).
2. Pike & Pull: Pull your knees/hips up toward the straps while keeping your arms bent (90 degrees or less) and hugging the body.
3. Drive Hips High: As your body turns upside down, aggressively extend your hips higher than the rings while pulling the rings in toward your waist.
4. Catch in Dip: Drive your shoulders forward into a deep ring dip and press up into full support.

2. The Friction Problem: Protecting Your Hands

Ring rolls create unique shear forces on your hands. Sliding into and out of a false grip under bodyweight grinds chalk into micro-tears on your palms and wrist creases, leading to painful tears and flappers.

Here is how to protect your primary contact point before, during, and after ring sessions:

Pre-WOD: Pliable Calluses

• Shave down high spots: Thick, dry calluses catch on wooden rings during wrist rotation. Keep them filed flush with the surrounding skin.
• Don't train on dry, brittle skin: Dehydrated skin snaps under rotation. Keep skin hydrated hours before chalking up so it remains elastic under pressure.

Mid-WOD: Smart Chalk Usage

• Chalk for sweat, not friction: Excessive chalk increases friction against wooden rings, making tears more likely during rolls. Use just enough to absorb moisture.
• Mind the Wrist Crease: Ensure your false grip placement isn't digging directly into open cuts or raw skin. Use gymnastic straps or soft grip tape if needed for high-volume practice.

Post-WOD: The Rest+Rep Hand Care Routine

After a heavy ring roll session, skin care doesn't need to be complicated. Once you finish your workout, simply wash the chalk and sweat off your hands with cool water and gentle soap, pat them dry, and apply your REST+REP Hand Cream.

Because the formula works through a complete three-phase system in a single application, one swipe delivers:

• Phase 1 (Repair): Ceramides, Panthenol, and Squalane rapidly restore the skin's lipid barrier and repair micro-tears.
• Phase 2 (Callus Shield & Hydration): Sodium Hyaluronate, Shea Butter, Cocoa Seed Butter, and Jojoba Oil deeply lock in moisture to keep calluses pliable instead of brittle.
• Phase 3 (Botanical Calm): Soothing Aloe Vera and Scutellaria Baicalensis Root Extract instantly cool down friction burn and reduce post-workout irritation.

Applying REST+REP right after washing up ensures your hands go straight into recovery mode so they are healed, protected, and ready to grab the rings again tomorrow.