If you’ve ever tried to do a ring muscle-up, then chances are one of your friends, that really good functional fitness trainee at the box, or even your coach, has explained they would be easier with a false grip.

But while everyone is more than happy to tell you to use a false grip, very few people can tell you why, or even how to do so.

False Grip: Explained

In simple terms, false grip is a form of grip on the rings where, rather than in a normal grip where your wrists are below the rings, your wrists are over them.

Photo: ctto

When you get it right, you will really notice the difference between regular and false grip. 

You’re probably thinking, “That sounds incredibly uncomfortable”. 

Well, it normally is to start with! However, your wrists will become more familiar with the position over time, and the pain will disappear.

When Do People Use False Grip?

False grip is most commonly used for kipping or strict ring muscle-ups, as athletes attempt to string numerous reps together. It is certainly one of the more technical grips and movements in cross training, so it’s important you take your time and learn how to do them correctly and safely.

The Benefits of False Grip

As we said, false grip can feel incredibly painful and awkward at first, and it will certainly take some getting used to. However, persevere with your practice and false grip will be significantly beneficial for your ring muscle-ups.

For starters, false grip ensures that your hands always remain on top of the rinds, which ensures the dip and final push of each muscle up will feel much easier. Rather than twisting and turning, trying to readjust your grip during the movement, you will notice you are always in the best position to execute a ring muscle up.

Secondly, false grip also shortens the range from your arms, which allows you to hold each position of the muscle up for longer, and in a much easier manner.

Finally, executing false grip will make your forearms go to work! It might be a shock to the system initially, but strong forearms will also translate into many other cross training movements.

Perfect Your False Grip

If you’ve already tried to master ring muscle-ups, then you will know just how tough they are. However, perfecting the false grip will certainly make them that much easier to grasp. Here are a few tips to execute the perfect false grip:

• Face your palms upwards and place your hands through the rings.
• The insides of your hands should touch the top corners of the rings. Think of it like your driving test, keeping them at 10 and 2.
• Use your fingers to grip the rings
• Pull down on the rings, rotating your hands at the same time.

Steps to Improve Your False Grip

Unfortunately, as with any cross training movement, you won’t get ring muscle-ups overnight! Practice makes perfect, so here are a few ways you can improve your false grip and get closer to achieving your first ring muscle up.

These exercises will help you become more comfortable in false grip, and increase your pulling strength.

• Ring pull-ups.
• Kipping on the rings.
• False grip kettlebell holds or carries.

Ready to give ring muscle-ups in the false grip a go? Don’t forget to protect your hands to allow for plenty of volume in your training. LYFT-RX Tape is your best friend when it comes to executing high-quality ring muscle-ups and keeping your hands protected.

You can also use LYFT-RX Grips to protect your hands even further, and offer even more grip to get a full kip swing in without worrying you will slip off the rings.