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The false grip is a special type of grip that gymnasts use on the rings. It will build you crazy forearms thanks to the wrist flexion and help you to perform a perfect muscle up on the rings and slow motion muscle up on the bar.
This special grip is not east at all, but in this video i’m going to show you how to build it up in 5 simple steps!
First, let’s see how the proper false grip looks like!
The point of this grip is that the rings are not in your palms as in a normal grip but below your wrist line.
To understand this, place your hands in front of you with your palms looking up and do wrist flexion, so bend your wrists towards your elbows.
Your wrist line is where your wrist is bent - the rings should take place right above that line.
1. After you grab the rings like this fold your fingers around them with your thumbs being separated.
2. The ring should go through diagonally in your palm from between the index finger and thumb to the bottom of the outer side of your palm. Here you can feel a bone which called the pisifiorm bone, you need to hang on that on the ring.
3. While doing this will feel like your hands are hooks. But it’s important to grab the rings with your thumb as well - don’t forget that.
If you need it, use chalk because your hands can slip out very easily.
In the beginning it will be uncomfortable and the rings will pull your skin, it may be even tear.
After time you may experience calluses, if you’ll use it frequently.
To make this process as smooth and painless as possible, I’ll show you 5 simple steps how you can reach the perfect false grip.
But before that, let’s talk about some preparations because it’s possible that you can’t even get into the false grip because your wrists are not flexible enough.
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