False Grip

The secret technique for smooth muscle-ups and other gymnastics moves.

The false grip is a technique used to grab gymnastics rings, and sometimes a pull-up bar, widely used in gymnastics.

When performed correctly, it allows us to shift our elbows and body smoothly from under to over the rings/bar without moving our hands. It also makes exercises like muscle-ups and other pulling moves much easier by providing more support, shortening the range of motion, and decreasing the demand on grip strength.

The false grip might be the only obstacle stopping you from doing your first muscle-up today, so read on!

Using a false grip is actually pretty simple and straight-forward. All you need to do is to grab the rings or the bar with an overhand grip and place your wrists above them.

Having your wrists already above the bar will make it much easier to bring your elbows and upper body above it too, although you will still need good pushing strength (in the case of a muscle-up, practicing Tiger Push-ups and Bulgarian Dips should get you there).

But the real magic can be seen when this technique is used on gymnastics rings. Using a false grip will make the transition of a rings muscle-up as easy as rotating your hands outside. This simple move will naturally bring your elbows above the rings so that you are ready to perform the third phase of the rings muscle-up: a dip on rings.

With this being said, please keep in mind that you will still need to train your pulling strength and pushing strength by following proper progressions if your goal is the muscle-up.

Just follow our relevant skill trainings and you will surely get there!