3 Gymnastic Rings Grips (including how to learn false grip)

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Warning: this'll tear up your hands when you're starting out.
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There are many ways to grip the gymnastic rings, but also many ways to do so unsafely. In this video, Ryan will show you proper gymnastic ring grips when you're below the rings, above the rings, and he'll show you 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.

[@yuukikun5]

Got my gymnastics rings today and immediately found this! Tried the false grip out, it's hard as hell, but it feels "doable", if that makes sense! Thanks for a great video :)

[@frinksbeast733]

Your videos are really professional and informative. Keep up the good work.

[@jayl6829]

Thanks, Nicolas Cage. Lol. J/K Great video

[@lkeaboy]

M. Karma nope, it's a guy from Mad TV ;D

[@broski4851]

hey im beginner to rings problem i have is when i try and deadhang with a false grip i lose the false grip how do i overcome this?

[@gmbfit]

Great to hear that I could help out! Cheers

[@rotom1978]

Thank you for the highly informative video. Dealing with basic exercises are key to a successful workout.

[@gmbfit]

Glad that I could help you Parker. Cheers!

[@maverickjackman8658]

Great tuition. Thank you for a simple and well explained Video. Coach T

[@Naturalcalvezilla]

THANK YOU VERY MUCH FOR THE INFOO. I was struggling with the false grip.

[@4sojourners4Him]

Excellent and very informative video, not only for my sons, but also for me as a parent! I can't hear what their coach tells them during practice, so your video has more than adequately given me 'in the know' status. :-) I especially like your "Handy Advice-Hand Care Tips" article which does a great job of explaining how to handle calluses and rips. Thanks for sharing your passion for gymnastics, Mr. Hurst! ~Maria..

[@gmbfit]

You're welcome! Glad you're enjoying the vid. It is tough at first, but you'll get the hang of it! ;)

[@BoatToast]

Great guide, thanks!

[@Ozgurys]

Best tutorial video i ve ever seen thanks

[@toddreeves2903]

Your tutorials are excellent. Thank you!!!

[@gmbfit]

thanks!

[@AnjaEvenson]

Awesome video, thanks for posting! Not sure if you were trying to be humorous in some parts there but I enjoyed it lol.

[@ryanhurst3068]

Yep. Keep working on it. ; ) First thing to work on is to do a forward roll and work on finishing in a hang below the rings with false grip. Don't even worry about trying to the muscle-up just yet. Once you can nail the forward roll to false-grip hang, you can then add in a muscle-up. Then it's just a matter of working on the timing by going slow from your forward roll and you'll have it.

[@victoralmendarez5017]

I followed your advice forma the false qrip and inmediately performed a ring muscle up, thx

[@gmbfit]

Hell yeah, congrats!

[@HT-ng7zi]

This has helped me soo much. I do however get wrist pains, when I do the false grip

[@gmbfit]

Everyone does in the beginning. Stick with it.

[@gmbfit]

Hi Andres. I haven't used gymnastic grips in many, many years. I sure that a search on Google will turn up any number of quality manufacturers.

[@oghlra]

Thank you, Sir

[@naturesentrepreneur8432]

Best teacher

[@WDworkout]

great info, man.... thxs..!

[@sam111880]

great video but what i am wondering is how one actually once mastering these grips transitions from one to the other is there some exercise /movement that will train your body to transition from one to the other grip. This is not a strength thing but more you have to train the mind to do the proper movement at the right time i would imagine and it seems below and above the rings to the false grip and back when your in an iron cross or handstand is going to be a trick thing to convert to maybe i am wrong

[@matthieukomorowski6144]

4:01 Heard that before.

[@Friraw]

😂🤣😅

[@gmbfit]

Ah, you're into scuba diving then?

[@ryanhurst3068]

You're got that right. Thanks for watching.

[@rompetexos]

I can do several muscle ups, plus i practice the support, and i can do like 10 pull ups with the regular grip with the weighted vest. But i cant mantain the false grip while im doing a forward roll on the rings tofinish with the MU... Any tip? Great videos :)

[@gmbfit]

Yeah, it definitely takes practice, and it will be uncomfortable at first. But putting in the work to master it will pay off.

[@Nomadbushman]

Hey ryan, i saw something somewhere about when using the top grip that the rings shouldnt touch your forearms? any thoughts? or when doing dips having the straps rub on your forearms?

[@alfeel]

wow that is tough! false grip is pretty hard for a person who never used rings before !!!

[@alfeel]

Yeah! Can't wait for my skin to grow thicker in the right spots so it will be less uncomfortable :) thanks for the nice video btw! :)

[@carlosreyesf19]

I know this video is very old but THANK YOU

[@gmbfit]

Good thing rings are still round ;)

[@Ksamenk]

Hi, not so clear about the neutral grip, It is more like a) a hook grip on the fingers? b) in the line of the palm calluses? c) in the palm just after the line of the callouses? many thanks in advance

[@mike90susanoo84]

Hey great content man! Just curious is a false grip mainly required if you wanna do muscles up with rings?

[@gmbfit]

Yeah, MUs and a few other specific movements.

[@NirHason]

Thanks! you remind me Ross from Friends haha

[@federicoum1995]

hi gmb fitness!!! very useful video!!!! do you know how to avoid elbow pain from using rings?

[@gmbfit]

Sure can! You want to do two things: 1. Read this article: gmb.io/elbows/ 2. Keep your elbows glued to your body through every exercise. This is going to allow you to build tendon strength safely.

[@federicoum1995]

hi gmb fitness! thank you so much for the informations, i appreciate it :), but in ring when you go on supination the elbows should go out and not inside?

[@gmbfit]

When you turn the rings out keeping them as close to your body as you can in the beginning is the safest way to develop positional strength.

[@LaserrSharp]

What ring thickness for beginners, 1.11 or 1.25? Thanks.

[@likesgymnastics5767]

Hey GMB Fitness, should my grip change during the Pelican Push up exercise. I get pain on the pinkie side of my wrist only on my left arm, and I can't figure out what's causing it. It only lasts for 10 minutes.

[@gmbfit]

If you have pain in your hand while performing the pelican push-up it might be that you are not able to control the movement and are applying too much pressure to hand right now. I suggest dialing things back listening to your body.

[@ITler]

Hey, nice video. I think I have an issue with with nutral grip below the rings. When I do pull ups my hands/fingers hurt. I feel that my arms have more power but I have to stop because my hands and fingers hurt even with gloves! Do you have any tips or advice?

[@gmbfit]

It sounds like you are having an issue with your grip. Have you taken a look at our pull article? I suggest working on the Reverse Row Sit back and seeing how your hands feel during that. gmb.io/pull-ups/

[@ITler]

Thanks for your response and your advice. I havn't seen the article yet but I have done the Reverse Row Sit Back and it also hurts. Maybe I have to get used to it and develope callused skin.

[@MikesMusicMethod]

I get substantial soreness and pain in my thumb when I do too much above the ring grip work (dips, any work on p-bars etc). What might I be doing wrong?

[@gmbfit]

Experiment with putting your weight in a slightly different part of your hand

[@MikesMusicMethod]

@@gmbfit thanks, i'll experiment.

[@sam111880]

or going from below the rings grip to a false grip. or going from above the rings grip into a false grip , or going from false grip to below or above ring grip ... thats really what i am curious about the transition between the possible grips given an arbitrary movement to convert into or out of

[@gmbfit]

A specific movement that trains this hold would be the muscle up and that would be the most basic movement for it. gmb.io/muscle-up/ Those more advanced skills are practiced for hours on end by Gymnasts and they break the movements down. So having a solid foundation in the basics will have that carry over down the line.

[@FineAsHell]

Would the false grip actually help with the regular pull ups on rings too? Since you have a better overgrip im thinking it would help a lot more, like on the actual pull-up bar.

[@gmbfit]

In practice, no, it doesn't, for most people. But if you like it, and especially if you want to strengthen your false grip for muscle-ups or something, then by all means, do it.

[@FineAsHell]

@@gmbfit i understand. I will definitely start to train my false grip. Thank you!!

[@Cloppa2000]

Do u grip tightly with the fingers when in a false grip hang or are they slightly loose? Just starting out I cant have my hand in that tightly cocked position and also wrap my fingers around tight! Is that something to work on or is gripping tight with the fingers unnecessary? Cheers.

[@gmbfit]

That's a really good Q. Ideally, you shouldn't be relying on hand strength, but you'll probably need to grip fairly tightly as you're getting used to it. As you get it dialed in, the false grip is more "structural" than strength-driven.

[@Cloppa2000]

@@gmbfit Thanks guys

[@eldonfernandez6340]

What are the fundamental exercises when starting with ring..its my first time to use ring but I am not new to calisthenics..please help..

[@gmbfit]

Here is a good place to start: kzbin.info/www/bejne/gnW2cnlopth7laM

[@AndresLinFan]

Do you recommend any website to buy gymnastic grips?

[@Irishman11850]

Amazon

[@ryanhurst3068]

Thanks for watching.

[@fcobob78]

I’m getting blisters when doing the false grip on my wrist . I’m sure I’m doing something wrong or is it normal for beginners?

[@gmbfit]

It's absolutely normal - your skin will need to toughen up over time.

[@ryanhurst3068]

Ah! Gotcha. I don't think the rings would be bad. But I would check the straps over very well to make sure that there is no damage. And to be honest, straps are so cheap that it'd probably be a good idea to just buy another set anyways. Cheers.

[@jerichoserr1479]

damn after all those weeks of practice i did the wrong form till i watch this

[@gmbfit]

Well, you've been building your strength, so making corrections now will just improve your progress.

[@rohansonowal3122]

Is neutral Grip is impossible to do ring muscle ups....

[@gmbfit]

False grip - you gotta use the false grip for the transition.

[@ryanhurst3068]

Nah. There are times when your forearms will touch and the straps will rub. It's a part of working with the rings. ; )

[@nore3]

"Uncomfortable" is a huge understatement :(

[@gmbfit]

Yuuuuup! hahaha, stick with it though :) It's worth it.

[@Sk0lzky]

I'm here to make sure my injury didn't come from ring work xD

[@ryanhurst3068]

Sorry but I'm unclear what you mean by "inhereting".

[@ryanhurst3068]

Wow! That's not good. Take it easy and get someone to check it for you.

[@xehanortxix851]

3 grip???.... OK I don't get it but it's ok