How to FALSE GRIP for MUSCLE UP | School of Calisthenics

How to FALSE GRIP for MUSCLE UP | School of Calisthenics
We break down one of the key elements to mastering your ring muscle up.
DON'T FORGET TO CLICK SUBSCRIBE!
Just starting Calisthenics? We'd love to give you our FREE Beginners Guide to Calisthenics to help you get started!
Download our FREE eBook - Beginners Guide to Calisthenics - schoolofcalisth...
Need any resistance bands, rings, massage balls or any other Calisthenics equipment? Check out our SHOP - schoolofcalist...
Visit School of Calisthenics website - www.schoolofcalisthenics.com and join our email newsletter to get all the latest school news!
Take a look at all of our training programmes. eBooks that include video coaching tutorials of all exercises to follow along - schoolofcalisth...
Book on to School of Calisthenics Workshop - schoolofcalisth...
Follow us on twitter - / schoolofcali
Like us on Facebook - / schoolofcalisthenics
Follow us on instagram - / schoolofcalisthenics
Listen to the Podcast
ITUNES - bit.ly/SoCpodcast
SOUNDCLOUD - / user-798595802

[@freedeworld]

Thank you for stating “not on the bony part”! I have watched several videos that just stated the opposite.

[@NirHason]

Me too and it was painful, I couldn't hold it for more than 20 seconds

[@drewmorg.]

Same, even one showing to chalk the bony part

[@jaym8911]

Same!

[@albradley6512]

Thank you so much. The need for patience and slow progression was really assuring. The prevention of medial epicondolitis and the long road back and the prevention exercises is fantastic. So many vlogs are about rushing it and how fast you can get it done making me feel like I am not good enough.... Subscribed.

[@SchoolofCalisthenics]

Hey Al, we used to play rugby, no gymnastics so we know what the reality of learning this stuff is like as an adult. We also professional Strength and Conditioning coaches so we base our programming and progression rationale on exercise science and apply that into calisthenics as best we know how.

[@SchoolofCalisthenics]

Check out our Bodyweight Basics programme which is currently free as our way to try and help people train at home right now in the current health climate - classroom.schoolofcalisthenics.com/course?courseid=bodyweight-basics

[@albradley6512]

Thanks team that's amazing. Stay well over there lads.

[@rhysdavies_bjj]

Nice! You boys make it look so clean and smooth.

[@SchoolofCalisthenics]

Lots of practise! How's your training going buddy? Jacko

[@rhysdavies_bjj]

School of Calisthenics swings and merry go rounds. Progress is slow on the old handstand journey. Enjoying it though.

[@thomaslahr9022]

And you gotta get used to the pain. Ouch!

[@DOUBLE0SEVUN]

Thomas Lahr Right!!

[@runtervomgasknilch9661]

yeah thats pretty much the only part nobody is telling you! i know your pain dude...

[@rahav4098]

Never felt pain in those grip

[@Dorfjunge]

pure hell!

[@markdapucanta660]

So it is normal to feel that on wrist?

[@Cloppa2000]

Should u grip tightly with the fingers when hanging in false grip or is that unnecessary?

[@sreekanthpillai7778]

It is necessary because it helps in the transition from pull-up to dip during muscle ups.

[@kingleon5338]

3:30 pretty much answered my question because I seem to come out of the false grip when my hands slip out

[@thomaslahr9022]

Professor da Sabedoria get some gymnastic chalk and chalk up your hands and at the wrist where it grabs the ring. Chalk helps a lot.

[@vladimir193]

Thanks a lot for great explanation. I'm in bodyweight training for some time, but I never enjoyed doing false grip muscle ups :D (although i did 8 in row). And now i know why :D

[@SchoolofCalisthenics]

8 in a row!!! Amazing!

[@aurupunk]

Hi, whats is the optimal training frequency for the false grip? And i probably should do it at the end of my strength workout?

[@justinzhang6883]

Love your work, can you guys share some beginners workout for conditioning false grips?

[@SchoolofCalisthenics]

Have you tried false grip ring rows? We have a full ring muscle up programme with it all here - classroom.schoolofcalisthenics.com/course?courseid=ring-muscle-up

[@boorayin2773]

My rings are plastic and are very slippery. Setting aside that these hurt like the dickens and that I've evidently got weak-arse forearms, I'm wondering if I should tape them so that I can get a grip on them (though I think wood would probably be pretty slippery, too)?

[@SchoolofCalisthenics]

yeah you can put tape around them to help with grip 100%

[@michaelwatkins6820]

Perfect video. I've been able to do them on bars and rings for years but never strict. Didnt look smooth but got it on the 3rd go. How much is too much for the forearm problems please?

[@snalliatkiy4371]

I've reached a dead end trying this.. Most gymnasts claim it is harder to do a bar muscle up than a ring muscle up, yet I can do 6-7 muscle ups on a bar with minimum momentum (not kip). However whenever I try the false grip on the rings the only way I can describe it is I feel like I'm literally destroying my wrists. The pain is unbearable, and it's not muscle pain but joint pain, which is nothing to mess around. I would say I have pretty decent strength. Can do about 15-20 strict, wide pull ups in a bar. Can't tell what's so wrong with my false grip..

[@MRogalsky20]

How is it now?

[@snalliatkiy4371]

@@MRogalsky20 gave up a while after my comment. I wouldn't risk damaging my wrists

[@MattGPerr]

What size rings would you recommend?

[@SchoolofCalisthenics]

28mm is the thiner... 32mm is the thicker... thicker challenges grip strength more so depends what you wnat?

[@AnotherSeekerOfWisdom]

Thank you so much for the class, dudes. Btw, would it be possible to obtain the name of the song? That would be lovely.

[@dibox92]

Really good tutorial....

[@SchoolofCalisthenics]

Glad it helps!!! Tell your friends!!!! Ha ha - Jacko

[@parikshitrathod5109]

A very detailed explanation . Thanks for this it was very useful for me and I am just new to the false grip.cheers

[@johnwesley2943]

Which brand of rings do you use in the video?

[@gleaveinjapan]

Good stuff, thanks.

[@sirsweet9205]

Is there a way I can buy that stand y’all are using to hang your rings? :(

[@manojdaswani1356]

What ring width is recomendable? 28” or 32”?

[@SchoolofCalisthenics]

person choice we can have both for sale in our shop - we like 28mm the most, see here - schoolofcalisthenics.com/product/wooden-gymnastics-rings/

[@davidbloem2581]

Love your content guys. When trying the false grip, will I need any rings tape for my hands as the grip is centered on the soft part of the hand or will my hands just get used to it.

[@SchoolofCalisthenics]

Its not essential, we've never had to use tape ourselves. Its uncomfortable at first because it's a bit of a strange position we aren't used to. Overtime it will get more comfortable with practise. Wrist mobility will also help for sure - Jacko

[@davidbloem2581]

School of Calisthenics . Thank you so much for replying to my comment.

[@jurajzbojnik3964]

awesome thanks...just what I needed

[@SchoolofCalisthenics]

Great! Keep in touch with your progress and when you can do your first ring muscle up let us know! - Jacko

[@marvelleonline]

Thanks!

[@garryacuesta9901]

Thanks a lot guys, this is helpful!

[@SchoolofCalisthenics]

Our pleasure - hows training been going the last 3 months?

[@bewarethefuryofapatientman]

THANKS FOR THE VID, LADS

[@platermintojuma9837]

Thanks I'm beginner that helps me a lot

[@SchoolofCalisthenics]

Great let us know how your training is going and if you have any questions just ask - Jacko

[@intriguinglyenigmatic1743]

What pull up bar is that? Looking for one like that for my back porch

[@sohanchaitanya4135]

It's a squat rack

[@JustCalisthenics]

Great video guys!

[@SchoolofCalisthenics]

Thanks - what else would you like to see?

[@brunohirata2034]

Nice video

[@wimm1392]

Awesome advice as always, thanks so much .

[@jansond3917]

wie cool, hab das angeschut ohne einen zu können und danach first try einen geschafft

[@agauerm]

My hands keep sliding into the regular hanging position, It is not because of lack of strength, but the rings being slippery. Gotta use lots of chalk.

[@marendranodi9046]

Thank you for this sires

[@SchoolofCalisthenics]

Our pleasure, keep us updated with your progress

[@wolfydragon4511]

you guys are awesome thank you so much for this video it will help me a lot I did put a video on Facebook of me struggling with a false grip hope you'll be able to give me some advice. 👍 👌 💪

[@SchoolofCalisthenics]

Hey Mr Dragon, great to hear from you! Was the video on FB a message? I've not seen it yet? Jacko

[@wolfydragon4511]

Yep it's on Facebook Tim has seen it.👍 I'm hoping to start pulling myself up in false grip soon. I know it takes time but I enjoy the learning curve and training involved to be able to do a muscle up.. anyway guys keep bringing out the videos they are brilliant and really helpful. 👍🔥👌😎

[@SchoolofCalisthenics]

Ok cool, awesome! Thanks for the support pal as always! Jacko

[@rarespasare8425]

Is the ring muscle up a good progression for the bar muscle up?

[@SchoolofCalisthenics]

Hi, whilst there are some similarities both require different strengths and movement patterns. There will be some transfer between the ring and bar but you still have to do quite a lot of specific strength and power work for the bar muscle up. We have full progressive training programmes for both movements in our online training platform. www.classroom.schoolofcalisthenics.com

[@rarespasare8425]

@@SchoolofCalisthenics thank you very much

[@adnanabubakarminjibir9175]

is this similar to what happens on pull up bars?

[@SchoolofCalisthenics]

Not exactly, on a bar you don't need to false grip as much.

[@haydenlee3654]

Bro I just got rings I can barely hang on falsegrip for 10 sec but I still managed to do a rings muscle up some how

[@vavav-sd4mo]

Nice video, and omg that accent, so nice 👌🏻

[@SchoolofCalisthenics]

Thanks!!!

[@moeedali1449]

so i had my thumb on the outside of the ring this WHOLE time? where did i learn that from

[@whoknows8223]

Zooming in to see the hands would be helpful

[@sivasankars8355]

Bones and nerves are feeling tight.....

[@c0rnf1ake]

doesn't really teach a specific single exercise for developing false grip strength. Seems more like the first one is to test if its strong enough - no it wasnt

[@zardozica]

Went too fast and now nasty elbow pain on the inside of the elbow

[@cynthgraham9677]

You certainly got too grips with that 😂

[@defenderoftheadverb]

*to

[@bigvishal4437]

Wirst power skills sir in india

[@3DHDcat]

It keeps slipping

[@drewmorg.]

chalk, take some tension off the full hang at first with feet on the ground

[@jaredahn6810]

Gordon Ramsay teaching calisthenics now

[@leobesa2887]

Beginners spoiler alert: False grips are painful!

[@brigittaseeberger6057]

I have the same pull-up bar guys ha ha

[@leobesa2887]

Just how much does it cost? It's perfect for small spaces.

[@AnkitSharma-dq4lf]

I'm just failing.