Short answer: The right ring size depends on your hand size and your training goal. Small to medium hands and classic gymnastics: 28 mm. All-round training: 30 mm. Large hands or more comfort during long holds: 32 mm. Targeted grip strength training or very large hands: 36 mm.

Passend zum Thema

Gymnastic rings made of beech woodab €55,00 · handgefertigt in Wien Ansehen climbing board€125,00 · handgefertigt in Wien Ansehen

The four sizes at a glance

28 mm – the competition standard

28 mm is the official FIG standard in artistic gymnastics and sits precisely in small to medium hands. Because the slim grip allows a secure false grip, it is the first choice for clean skills like the muscle-up, front lever or ring gymnastics. If you train close to competition level or focus on technical skills, this is the right size.

30 mm – the all-rounder

30 mm is the safe choice for most people: comfortable in medium-sized hands and versatile for pull-ups, dips, rows and first skills. If you are unsure and simply want to train well, you can't go wrong with 30 mm – our most popular standard for the home gym.

32 mm – more grip, more comfort

32 mm fills large hands better and spreads the pressure comfortably across the whole palm – which pays off especially during long holds and high rep counts. This thickness is very common in fitness and CrossFit. Side effect: the thicker grip already challenges your forearms a little more.

36 mm – the grip strength challenge

36 mm is the thickest grip in our range. The thicker the ring, the less your hand can wrap around it – your forearm and finger muscles have to work considerably harder on every single rep to hold you. This turns every pull-up, dip and dead hang into grip strength training along the way. Ideal for very large hands and for anyone who wants to build grip strength in a targeted way. Only for fine skills with a false grip is a slimmer ring easier.

The quick test at home

You don't need a tape measure. Grab a round pipe, a broomstick or a drinks bottle and pay attention to how your hand wraps around it:

• Thumb and fingers overlap loosely and clearly – you have rather small hands: 28 or 30 mm.
• Thumb and fingers just touch – medium to large hands: 30 or 32 mm.
• Thumb and fingers barely meet – large hands: 32 mm, or 36 mm if you also want to train grip strength.

Most accurate: by hand width

How to measure your hand width correctly:

1. Open your hand flat and spread your fingers slightly.
2. Place a ruler or tape measure across your palm – at the widest point, just below the fingers across the knuckles.
3. Read the width in centimeters – without the thumb.

Your value in centimeters is your hand width and corresponds directly to the common glove size:

This gives you your ring size:

• 7–8 cm hand width → 28 mm (EU 7–8 / US S–M)
• 8–9 cm → 30 mm (EU 8–9 / US M–L)
• 9–10 cm → 32 mm (EU 9–10 / US L–XL)
• The 36 mm rings are independent of hand size – specifically for more grip strength.

The second question is your goal: If you care about clean skills and technique, go slimmer (28/30 mm). If you care about grip strength and forearms, go thicker (32/36 mm).

Frequently asked questions

What happens if the ring is too thick?
A grip that is too thick is harder to wrap securely – your hand tires sooner, and fine skills with a false grip become more difficult. That is not a defect but a deliberately stronger grip strength stimulus. For pure technique training, a slimmer ring is more comfortable.

Can you train with 28 mm if you have large hands?
Yes. Many people with large hands deliberately choose 28 mm because the slim grip is close to competition standard and makes the false grip easier for skills. For long holds, however, 32 mm is more comfortable.

Which size for children or teenagers?
A slim grip is important for small hands – 28 mm works well. Hung low, the rings are also great for children to hang, swing and try their first gymnastics exercises.

Does the type of wood make a difference to the grip?
The surface matters most: our PEFC-certified beechwood is hard, grippy and absorbs sweat – it feels warmer and more secure in the hand than metal or plastic. The grip thickness then shapes the feel more than the type of wood itself.

Our recommendation

When in doubt, 30 mm is the safe standard choice. Choose 28 mm for competition-style gymnastics and skills, 32 mm for large hands and more comfort, and 36 mm if you want to build grip strength in a targeted way. Not sure? Send us your hand length via our contact page – we'll advise you personally.

To the Vivwerk gymnastic rings →