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Intermediate

False Grip

Essential grip technique for ring muscle-ups, where the wrist sits over the rings allowing for smooth transitions.

2-4 weeks

Focus Areas

False Grip Wrists

Prerequisites

Basic ring support hold for 30+ seconds
Dead hang for 60+ seconds
Basic understanding of ring positioning

The false grip is a fundamental technique for ring training, particularly essential for achieving a smooth muscle-up on rings. This grip positions your wrist over the rings rather than hanging below them, eliminating the need to transition your grip during the muscle-up.

Key Technique Points

  • Place the heel of your palm on top of the ring

  • Wrap your fingers around and grip firmly

  • Keep wrists flexed throughout the movement

  • Start with short holds and gradually increase duration

Prerequisites

Master these skills first:

  • Basic ring support hold for 30+ seconds
  • Dead hang for 60+ seconds
  • Basic understanding of ring positioning

Common Mistakes

Avoid these errors:

  • Letting the wrist slip below the rings

    Instead: Maintain active wrist flexion and grip pressure throughout

  • Death gripping the rings too tightly

    Instead: Use just enough pressure to maintain position without exhausting forearms

  • Not building grip endurance gradually

    Instead: Start with 5-10 second holds and progressively increase duration

Related Skills

Foundation

Ring Support Hold

Builds basic ring stability

Coming Soon

Variation

Ring Rows with False Grip

Builds strength in the false grip position

Coming Soon

Progression

Muscle-Up

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

Advanced
3-6 months (with prerequisites)

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