Gymnastic Rings - False Grip Training Tutorial
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- Опубликовано: 15 ноя 2011
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The first step to mastering the muscle-up or iron cross is to get the false grip.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help. 
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This is how tutorials should be, fast and to the point
exactly
@nunh Glad you like them!
I love the ring videos - thank you!
Okay....
When you position your hand into the rings as shown in the video, and then hang down with your weight, the rings will settle into the correct area. It's just the way it works. The ring will slide to where it can find purchase. The only way it would stay on the bony part of your wrist, as you are saying, is if there is no weight on it.
Also, it does us no good to show the incorrect way of doing this. So I'm not sure what you are implying.
Well I keept struggling to hold the false grip but when I saw how you put the end of your handpalm on the ring I did the muscle up the first time I tried to hold it like showed in the video
Yeah! Congrats, Ricardo - keep at it :)
hello, do you have any tip for preventing sliding with the hands. The rings kind of slide out of the crook of wrist, and ends up in a sort of inbetween normal and false. Great vids btw in general! ty
It will take some time to build up a callus on your wrist, that can help with the sliding. In the mean time you can try over exaggerating the false grip position when getting set up. This will allow you to slide into the correct position. Here is a great resource with some more information about the false grip position! gmb.io/rings/
mauritsvallentin I read something from Bruce Lee once that talked about his emphasis on forearm training. I now swear by it. I own a 5 gallon bucket a bit more than half full of rice, a wooden spring hand grip trainer and a 10 lb "weight stick". I also have a rock climbing hold mounted and between these, I have never had issues wit my grip. It should be noted that I have abnormally sweaty hands and for that reason, prefer to use wood rings as I haven't had a need for chalk yet (beginner) and the wood seems to absorb that. Another AWESOME forearm workout that I LOVE is: Start in push up position, take one hand and put your hand, palm side up with your fingers pointing towards you and your wrist farthest from your body. Straighten your arm, fully, so that the inside of your elbow rotates and faces outward, towards your wrist and away from your body. Now, Make a fist 👿 but keep elbows locked. This may be especially good for false grip and I did indeed learn this as a gymnastics "move" from a different coach so GMB may have a similar video explaining it better!
I have trouble extending the elbows in this grip. Any advice.
It is tough for people to maintain that long position because of the grip required. It could be helpful if you lower the rings so your butt is on the ground. From that position you can practice the false grip hold and extending the arms with a slight load. If you are still having a hard time check out this article: gmb.io/elbows/
i started with this techniques a few days ago in a bar, not on the rings, and i feel like i have absolutely no grip and zero force on my index finger, but still can hold on my wrist, is it correct or all the fingers should be properly gripping the bar
+TheShorty0ne The rings and the bar are two different things. The fingers slightly grip the bar but most of the hold is coming from that false grip position between the hand the wrist.
GMB Fitness oh i see...i guess the curve of the ring helps a lot with that issue. Thanks for the answer ;)
greetings from spain
+TheShorty0ne Yeah, muscle-ups are one of the few exercises that are generally a bit easier on rings than on bar.
Why does my right hand feel numb/tingly as if I pinching a nerve when I do this? Is that normal?
same with me, would like to know
can the same position be applied
to bar?
The false grip can be applied to the bar; however, it is pretty advanced. Try seaching youtube for Al Kavadlo performing the false grip bar muscle-up. :)
Can you false grip support holds?
Generally false grip is done while hanging below the rings and can be done while in more advanced positions like the Iron Cross.
I thought I'm doing false grip wrongly because my wrist is hurting after I muscle up (3 sets). I think I need to rest for 2 days for recovery.
It takes time to build up the strength in the wrists to be in the top position. Good thinking taking a few days off!
Anyone, are their benefits in training false grip? If i am not particularly interested in muscle ups? So basically, is false grip training making my grips or lower arm stronger? Or is it just a particular skill for muscle ups?
The false grip is a skill that is necessary to transition above the rings and for other more advanced skills down the line. :)
GMB Fitness i understand that, i am asking if learning it Will give me benefits outside of those, like improved mobility or strength for Healthy lower arms/ grips. Or should i rather do other lower arm/ grip work if i am not particularly interested in muscleups and progressions
If there's other grip work you *want* to do, don't worry about false grip for that purpose. But if progressing in your ring training and learning different skills is a goal, false grip is gonna be necessary. You have to decide where you want your ring work to take you.
Ok thanks, i feel a lot of stress on my lower arm when i do false grip, even when i sort of hang with my feet still on the ground, so i do not want to risk more lower arm problems just to be able to do muscle ups properly
Well, false grip, like many things, is uncomfortable in the beginning, but that doesn't necessarily mean you are risking lower arm problems unless you have some kind of injury or other problem.
But again, it's completely up to you and your goals.
Probably because you are compressing a nerve.