False Grip
Essential grip technique for ring muscle-ups, where the wrist sits over the rings allowing for smooth transitions.
Focus Areas
Prerequisites
False Grip
Essential grip technique for ring muscle-ups, where the wrist sits over the rings allowing for smooth transitions.
Prerequisites
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
Coming Soon
Variation
Ring Rows with False Grip
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.