Ring False Grip Pull-up
How to do Ring False Grip Pull-up?
The ring false grip pull-up is an advanced pulling exercise that builds forearm, wrist, and upper-body strength, making it essential for muscle-ups and advanced ring work. Unlike standard pull-ups, this variation requires maintaining a false grip (wrists flexed over the rings), making it significantly more challenging. The false grip shortens the range of motion, allowing for an easier transition into strict ring muscle-ups by keeping the hands closer to the chest at the top position.
Steps to Perform a Proper Ring False Grip Pull-Up
1. Set Up the Rings
• Adjust the rings to a height where you can hang with arms fully extended without touching the ground.
• Ensure they are securely fastened to a sturdy anchor point.
2. Establish the False Grip
• Place your wrists over the rings, so the rings rest in the crease of your wrist rather than your palm.
• Wrap your fingers and thumb around the rings, gripping tightly.
• Keep your wrists flexed inward to lock the false grip in place.
3. Engage Your Core and Lats
• Tighten your core and glutes to maintain a stable body position.
• Retract and depress your scapulae (pull shoulders back and down) to avoid excessive shoulder strain.
4. Initiate the Pull with Scapular Retraction
• Start by pulling your shoulder blades down and together before bending your arms.
• Keep your elbows close to your body throughout the movement.
5. Pull Up Towards the Rings
• Aim to bring your chest to the rings, keeping your wrists in a false grip position.
• Your elbows should move slightly behind you to maintain a strong pull.
6. Hold at the Top
• Pause at the top position, feeling the activation in your lats, biceps, and forearms.
• Ensure your wrists stay flexed and stable.
7. Lower with Control
• Slowly extend your arms while keeping the false grip engaged.
• Return to a full dead hang position, with shoulders slightly engaged to prevent unnecessary strain.
8. Repeat for the Desired Number of Reps
• Start with low reps (3-5 reps) and increase volume as grip strength improves.
Benefits of the Ring False Grip Pull-Up
✅ Essential for Muscle-Ups – Trains the false grip required for strict ring muscle-ups.
✅ Increases Wrist & Forearm Strength – Strengthens grip endurance for longer hangs and holds.
✅ Develops Shoulder Stability – Encourages better scapular control and injury prevention.
✅ Builds Explosive Pulling Strength – Enhances vertical pulling power for advanced calisthenics.
✅ Translates to Other Ring Skills – Improves control for front levers, one-arm pull-ups, and dynamic movements.
Common Mistakes to Avoid
🚫 Not Keeping the Wrist Flexed – The false grip relies on wrist flexion; avoid straightening the wrist.
🚫 Shrugging the Shoulders – Always depress your scapula before pulling.
🚫 Losing the False Grip Midway – If your grip slips, reset before continuing reps.
🚫 Using Momentum – Avoid swinging; use strict, controlled movement.
🚫 Holding Breath – Maintain a steady breathing rhythm for better endurance.
Tips for the proper execution of Ring False Grip Pull-up
Keep Wrists Bent – The false grip relies on maintaining wrist flexion throughout the movement.
Engage Core and Glutes – Prevents excessive body swinging.
Control the Descent – Avoid dropping too fast; lower yourself with control.
Use a Full Range of Motion – Pull high to make muscle-up transitions smoother.
Breathe Properly – Inhale before pulling, exhale at the top, and inhale on the descent.
Muscles worked when doing Ring False Grip Pull-up
Primary Muscles
• Forearms & Grip Muscles (Flexor Digitorum, Flexor Carpi Radialis/Ulnaris) – Essential for maintaining the false grip.
•Latissimus Dorsi (Lats) – The primary pulling muscle, responsible for lifting the body.
• Biceps Brachii – Strongly activated due to the supinated-like wrist position.
Secondary Muscles
• Trapezius & Rhomboids – Stabilize the scapula and upper back.
• Wrist Flexors – Work hard to maintain the false grip position.
• Core (Rectus Abdominis, Transverse Abdominis, Obliques) – Keeps the body stable and prevents excessive movement.
Primary Muscle(s):
Forearm
Lats
Secondary Muscle(s):
Rhomboid
Biceps
Equipment needed for Ring False Grip Pull-up
Adjust the difficulty of Ring False Grip Pull-up
How to make Ring False Grip Pull-up harder?
How to make Ring False Grip Pull-up easier?
How to make Ring False Grip Pull-up harder?
To make Ring False Grip Pull-up harder:
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Increase Hold Time at the Top • Hold the top position for 5-10 seconds to increase grip and pulling endurance.
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Perform False Grip Muscle-Up Negatives • Lower yourself as slowly as possible from the top of a muscle-up.
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Use a Weighted Vest • Add weight to progressively overload your pulling strength.
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Try Explosive False Grip Pull-Ups • Pull as quickly as possible, aiming to transition into a muscle-up.
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Perform Archer False Grip Pull-Ups • Pull with one side more than the other, shifting weight onto one arm, progressing toward one-arm false grip pull-ups.
How to make Ring False Grip Pull-up easier?
To make Ring False Grip Pull-up easier:
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Use a Resistance Band for Assistance • Loop a resistance band around the rings and place a foot inside for support.
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Perform Negative Reps • Start at the top position, then lower yourself slowly (5-10 seconds) to build strength.
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Practice False Grip Hangs • Build wrist endurance by holding a false grip hang for 20-30 seconds before attempting full reps.
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Perform Regular Ring Pull-Ups First • Strengthen your pulling mechanics on rings before adding the false grip.
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Train Partial Range of Motion • Start by pulling halfway up, and gradually work toward full-height reps.
