Ring False Grip Progression for Muscle-up

Ring False Grip Progression

Ring False Grip Progression

In this post we’ll see a few progression to the false grip on rings, which helps to get the Ring Muscle-up.


The false grip on rings is a special grip that is used for many exercises like the Muscle-up, false聽grip Pull-ups or for advanced Push-ups (yep, I said Push-ups 馃檪

The false grip is done by placing part of your hand and wrist on the ring, while grabbing the ring firmly with your fingers so you don’t lose the false grip.
At first, holding a false grip will be very difficult because the wrist flexors and finger flexors are small muscles, but with some practice you鈥檒l get used to it.

Ring False Grip Progression



1. Bent-arm Hang
Hold this position with bent-arms and聽a false grip. Practice this until you聽can hold it for at least 5 x 20 seconds.
Engage your abs to tilt your pelvis聽posteriorly or keep your body in L.

This exercise mainly works your forearm聽muscles (wrist and finger flexors),聽biceps and brachialis, latissimus dorsi,聽teres major and abs.



2. Straight-arm Hang
Hold this position with elbows completely straight; hold this position for up to 20 seconds. Practice it until you are able to do at least 5 sets.

At first, holding a false grip with聽elbows straight will be almost impossible,聽but you’ll get used to it in a few days/weeks.
Depress your scapula – pull firmly until聽your torso goes upward.
Keep your body in L shape – raise your legs聽to create a 90 degree angle at the waist.
Keep your knees聽straight and point your聽toes forward.
This exercise mainly works your forearms,聽hip flexors, abs and scapular depressor muscles.


If you liked this post and want to learn more, check out my聽Complete Ring Workout, consisting of 94 pages with 48 exercises! Click聽HERE for more info.

It includes:capturad3fg4-amazon1g4
路 Videos and pics of each exercise
路 3 Types of workout routines focused on Strength
路 Warm-up and Stretching exercises
路 9 Bodyweight leg exercises (including Pistol Squat progressions)
路 Detailed info on Muscles worked
Proper form section in each exercise, showing the optimal position to avoid injuries
All this and much more! ClickHERE for more info.

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