Rings are a killer tool for building upper body strength, improving balance, and showing off those fancy moves on Instagram. But here’s the catch: hanging gymnastic rings in an apartment can be trickier than mastering a muscle-up. 

Between the limited space, finished walls, and (let’s be real) potential landlord restrictions, you’ve got your work cut out for you.

Don’t worry, though. We’re here to help you navigate these challenges without turning your living space into a construction zone. Let’s dive into two solid methods for getting those gymnastic rings up and ready.

Option 1: Hanging Rings from Ceiling Joists

If you’re a fan of the “go big or go home” mentality (and you don’t mind breaking a sweat before the workout even begins), this method’s for you. 

But first, a disclaimer: if you’re renting, make sure your landlord’s cool with you drilling into the ceiling. The last thing you want is a security deposit disappearing act!

Step 1: Find the Ceiling Joists

First things first, you need to locate those ceiling joists. These are the sturdy beams that support your ceiling and are your best bet for securely hanging gymnastic rings.

• Start by using a stud finder. It’s a handy tool that’ll help you locate the joists hidden behind the drywall.
• Once you’ve found the joists, mark their location with a pencil. You'll need to attach your rings to the center of the joist for maximum support.
• Ensure your pencil marks are shoulder-width apart or slightly wider. This will feel best across the most amount of exercises.

Step 2: Drill Into the Joists

Got your joists marked? Awesome. Now it’s time to get your drill out. You’ll need to drill pilot holes into the joists to ensure that your screws go in smoothly and securely.

• Grab a drill bit that’s slightly smaller than your screws.
• Drill into the joist where you marked it. Go slow and steady—no need to rush.

Step 3: Mount the Hardware

Next, you’ll want to install some heavy-duty ceiling mounts or eye bolts. These babies will hold the weight of both you and the rings, so don’t skimp on quality here.

• Screw the mounts or eye bolts into the pilot holes you drilled. Make sure they’re snug and secure; a wobbly mount is a recipe for disaster.
• Double-check that everything’s nice and tight. If you can hang a bag of bricks from it, you’re good to go.

Step 4: Hang Your Rings

The hard part’s over—now it’s time to hang your rings.

• Attach the straps of your gymnastic rings to the mounted hardware.
• Adjust the height so the rings hang about 7-8 feet off the ground (or higher, depending on your ceiling height and workout preferences).

Boom! You’re ready to start working on those muscle-ups. Just remember to be mindful of the noise—your downstairs neighbors might not appreciate the thumping.

Option 2: Hanging Rings from a Squat Stand

If drilling into your ceiling isn’t an option (or you’d rather keep things simple), a squat stand with a pull-up bar is a fantastic alternative. This setup is a breeze compared to the ceiling joist method and won’t leave your landlord seeing red.

Step 1: Get Tall Upright

The pull-up bar needs to be high enough so you can perform exercises like dips and muscle-ups comfortably. Aim for a height of at least 8-9 feet if your ceiling allows it.

• Make sure the stand is stable, especially if you're planning to do kipping movements.

Step 2: Assemble the Squat Stand

Next, you’ll need to assemble your squat stand if you haven’t already. Most stands are pretty straightforward to put together, but make sure you follow the manufacturer’s instructions to a T.

• Lay out all the parts and tools before you start—it’ll save you a headache later on.
• Attach the uprights, base, and pull-up bar according to the instructions. Tighten all the bolts and screws so the stand’s rock solid.

Step 3: Hang the Rings

Now for the fun part—hanging the rings!

• Drape the straps over the pull-up bar and adjust the length so the rings are at your desired height.
• Double-check that the straps are secure and won’t slip during your workout.

And that’s it! You’re ready to rock those ring workouts without putting a single hole in your ceiling. Plus, you can easily disassemble the squat stand if you ever need to move.

Final Thoughts

Whether you’re ready to go all-in with a ceiling-mounted setup or prefer the flexibility of a squat stand, hanging gymnastic rings in your apartment is totally doable. Just make sure to weigh the pros and cons of each method before you start drilling—or not drilling. 

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