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 grip Pull-ups or for advanced Push-ups (yep, I said Push-ups 🙂

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’ll get used to it.

Ring False Grip Progression



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

This exercise mainly works your forearm muscles (wrist and finger flexors), biceps and brachialis, latissimus dorsi, 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 elbows straight will be almost impossible, but you’ll get used to it in a few days/weeks.
Depress your scapula – pull firmly until your torso goes upward.
Keep your body in L shape – raise your legs to create a 90 degree angle at the waist.
Keep your knees straight and point your toes forward.
This exercise mainly works your forearms, hip flexors, abs and scapular depressor muscles.


If you liked this post and want to learn more, check out my Complete Ring Workout, consisting of 130 pages with over 60 exercises! ReadHEREfor more info.

· 130 pages with over 60 exercises

· 25 Pulling exercise, 15 Pushing exercises

· 13 Bodyweight leg exercises (including Pistol Squat progressions)

· 13 Fundamental Stretching exercises

· Videos and pics of each exercise
· 3 Types of workout routines focused on Strength
· Warm-up and Stretching exercises
· Detailed info on Muscles worked
· Proper form section in each exercise, showing the optimal position to avoid injuries

And much more! Read HERE for more info.


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