Still Rings Basics: Master the False Grip With Antranik

The false grip is crucial for attaining a strict Muscle Up on the rings because you need to pullup with the false grip to transition to the top! In this video I explain what the false grip IS, how to achieve it, and where to chalk up specifically.
This is part of the ongoing updates I perform to my rings-routine which you could purchase here: antranik.org/get-rings-routine/
⭐ My Flexibility Programs
► Ultimate Flexibility Bundle: antranik.org/register/ultimat...
► Shoulders & Upper Back: antranik.org/register/shoulders/
► Easy Hamstrings: antranik.org/register/hamstrings
► Hip Flexibility: antranik.org/register/hips
⭐ My Strength/Skill Programs
► Quick and Effective Workout: antranik.org/register/quick
► Work from Home Fitness program: antranik.org/register/wfh/
► Smart Core Program: antranik.org/register/core/
► Hypertrophy routine: antranik.org/register/hypertr...
► Rings routine: antranik.org/get-rings-routine/
► Slackline program: antranik.org/slackline/
⭐ Personalized Online Coaching: antranik.org/online-coaching/
💛 Follow me at:
► Instagram: / antranikdotorg
► Facebook: / antranik.org
► Mailing List for Special Discounts & Content: bit.ly/30E0m3w
⭐ Patreon: / antranik
⭐ I Use a Foam Roller Daily for Self-Massage!
► How I use it: antranik.org/foam-roller-exerc...
► Which one to buy: antranik.org/foam-roller-guide/
⭐ I also use a Lacrosse Ball for Self-Massage!
► Lacrosse Ball Guide: antranik.org/lacrosse-ball/
⭐ The BEST Bodyweight Training Book:
► Overcoming Gravity 2: amzn.to/2yOzFLy
⭐ My Yoga Challenge from January 2018!
► • Antranik 30 days Yoga ...

[@JoshuaLevy123]

I can't wait to practice the false grip so I can open more jars.

[@AntranikDotOrg]

Goals!

[@llStixxll]

Gave up on learning this grip because it hurt so much. I thought I was just doing it wrong but this is the first tutorial I’ve seen mention that pain is normal. Maybe I should go back

[@AntranikDotOrg]

Did you go back?

[@llStixxll]

@@AntranikDotOrg yes and no. I did learn false grip on the bar to do muscle ups but never went back to doing it on rings

[@Senecamarcus]

When the background screen looks like cgi

[@Benjy1]

I'm glad I'm not the only one hurting lmao I thought I was doing it wrong, now I got no excuse not to start working towards muscle ups

[@AntranikDotOrg]

Daz right!

[@teddyruxpin3811]

Thanks for the encouragement. I tried the false grip once and said "nope that's too hard, I can't do it". But knowing that it's supposed to be really hard at first makes me realize I'm normal and I should keep trying.

[@drumrit]

Hey man, I'm just starting with the false grip. how's your grip now?

[@teddyruxpin3811]

@@drumrit I haven't been consistent with it. So no progress yet

[@drumrit]

@@teddyruxpin3811 Ah. all the best!

[@Vasyaliske]

Thank you for tutorials, I started doing L-sit because of you! I also found it very useful to practice false grip rows at the beginning, so that the intensity is a bit lower. Cheers!

[@awol6574]

One of the best calisthenics guide

[@ronneilcamara5071]

Awesome bro! I'll try it tonight.

[@dropweightdaddy]

Great tips. They helped me a lot .Thank you.

[@higha77]

Nice tip Antranik, Thank you!

[@Baelcumba]

Good tips, thanks. This is something I've been wanting to work on more, but as you mentioned, it hurts!

[@naturesentrepreneur8432]

Very unique progression idea

[@tykato]

The new ring format is really good! Keep it up!

[@harryv6752]

Thanks for the simple and concise instructions. I've never done any kind of work on the rings. But wanted to incorporate working on the rings with my workouts, particularly on days I'm off the weights and doing bodyweight/calisthenics training. Bought a set of rings off Amazon and am eagerly waiting to get them in and put them to use. Again, thanks for great tips! 🤙🤙🤙

[@AntranikDotOrg]

Congrats on your new purchase and you're very welcome! Watch the whole series again when you get them and get ready to rock and roll!

[@carlosrodriguez3229]

Wow, nice setting and production.

[@AntranikDotOrg]

Thanks Carlos Rodríguez 🙏

[@robbiefree2823]

Off topic but where do you live antranik freaking beautiful

[@AntranikDotOrg]

This is filmed in Malibu! That's the pacific ocean in the background. I live in Los Angeles.

[@woodfamily5229]

Ok, officially starting to train this today. I've tried in the past but didn't know the sharp pain was normal. I figured I was messing myself up. Thanks, Antranik.

[@micahking2613]

Thankyou Sir This Video helped me a lot :)

[@brandon.4451]

My gymnastics wrist and arm prehab/ exercises have made them bulletproof for hitting heavy punching bags. Great video:) This exercise might make me invincible lol. Great video!

[@AntranikDotOrg]

Awesome, yea, false grip will truly make them mega mega strong!!!

[@abdulmannan1978]

Very good explanation ❤❤❤

[@AntranikDotOrg]

Thank you 🙂

[@whoismds6002]

love how straight forward you explain it!

[@AntranikDotOrg]

Thanks man, glad you liked it!

[@alfonsocreativo1581]

thanks for your help

[@gaurangbeli1348]

dropping an instant like just for the bg

[@ScreaminMime]

Fasle Grip, so that's the name of it, I've been doing it just to work my forearms after workouts. Plus you grow callus' on your palms instead of fingers.

[@squintygreeneyes]

u want callus on your palms for what reason? lol

[@ScreaminMime]

@@squintygreeneyes Ohhhhh, you know what reason!

[@sanelemaziya2498]

@@ScreaminMime 😅

[@starogre]

I hold a very wobbly support hold at the moment and can't even turn my hands all the way out yet. This seems too advanced for me right now haha

[@MateoColladokoala]

Thanks!!!

[@AntranikDotOrg]

You're welcome!

[@ravon1982]

Thanks the tip man. I guess I just gotta burn through the pain.

[@AntranikDotOrg]

Yep!

[@cheng6992]

Ok

[@patrickbateman4768]

Bester Mann!

[@abdulos3729]

Antranik should i train the false grip along with the support hold or should i master support hold first(RTO)

[@AntranikDotOrg]

You could train them at the same time!

[@Orww]

Thank you for the video! What's the reason for chalking up?

[@AntranikDotOrg]

Orww good question! Chalk helps increase the friction and thus grip between your hands and the rings which is why gymnasts use it. In wooden rings most people find the wood to feel good enough to not need chalk but if your palms ever get sweaty at all it's very helpful.

[@Orww]

Thanks!

[@kkhan8]

Thank you. Love your videos. Fan from pakistan

[@silviolestach8846]

what part of pakistan are u from dude ?

[@MichaelDeLaRosa]

Omfg I thought I was doing it wrong because it hurts at the start😂. other videos , the guys talk like it’s not suppose to hurt at first. Good video

[@AntranikDotOrg]

Hahaha, yea, thanks!

[@friskedmooo9369]

Thanks for the tips , what can I do if my hands slip away to the normal position ? Even with chalk

[@AntranikDotOrg]

Do easier exercises in false grip, such as ring-rows in false grip. And work on your wrist flexibility if that is the other issue using these back-of-hand wrist pushups kzbin.info/www/bejne/imabeKClbJx8pdk

[@themonkeymanofStockbridge]

Great!! Thanks! Nice place.. where is that?

[@AntranikDotOrg]

Malibu

[@AJ-ud1ui]

Damn, the suggestion of one hand normal and the other in false grip is brilliant. I can’t do the false grip hang with bent arms. My hands just slip on the hardened plastic rings.

[@radicalratretro]

Aristedes Jose Jr. Aquino is it easier on wooden rings? Just curious, i'm also using plastic one

[@AJ-ud1ui]

Przemysław Bro I actually don’t know. It’s just my “intuition” saying to me that the wooden rings may have more friction than the plastic ones. I never had a strong false so I have not yet known if false grip is possible on the plastic rings without putting tape and/or chalk.

[@radicalratretro]

Aristedes Jose Jr. Aquino yeah, i just checked some online comparisions plastic vs wood and everyone recommend getting wooden rings for better grip. They are also used by professional athletes. And i have same issue as you - my hands are just slinding. Can't even imagine holding false grip with slightly sweating palms. I'll probably get one pair next week, so i'll let you know if there is major difference

[@AJ-ud1ui]

Przemysław Bro thanks man for letting me know once you have tested it. My rings were only a gift to me so it would be sometime before I can acquire wooden rings of my own haha.

[@FabienDelcausse]

Considering the time it takes to adapt to the pain, would you recommend to a beginner in calisthenics to work very early on his false grip? Right now I'm working on simple pull-ups and push-ups, but I'm afraid I'll regret not working early on my false grip when I'll be ready for the muscle up.

[@AntranikDotOrg]

Yep, false grip is definitely one of those things that take a long time to develop and there's nothing wrong with starting to get used to the hang early on. Doing it at the end of your workout is good as it won't interfere with your strength work.

[@FabienDelcausse]

@@AntranikDotOrg Thank you! Very nice of you to answer so completely.

[@luisrodriguez8138]

This gives me hope because I'm missing fingers on my right hand because of a birth issue and I have always done false grip on rings. I just struggle on the bar because if I try doing a normal grip on a bar I have only 2 fingers of my right hand on the bar.

[@AntranikDotOrg]

You can do false grip on a bar as well!

[@luisrodriguez8138]

@@AntranikDotOrg Yeah, I have been trying I just need to get stronger 😅

[@braingel]

I tried adding false grip holds to the end of my last workout. It's shockingly difficult. Oh well, something new to train!

[@AntranikDotOrg]

You can do it!

[@braingel]

​@@AntranikDotOrggetting there bit by bit. It's painful and awkward, but getting better. Your tutorial helped a lot getting me started.

[@squintygreeneyes]

what chalk do you use? please Antranik! also what rings r those? :)

[@AntranikDotOrg]

I just use a block of chalk! I don't like the powder.

[@saultigh4103]

Dude lives in heaven

[@willpeachable]

Medax chalking up off screen...

[@doctormaddix2143]

Would you say that doing negative pull ups / arch hangs with rings can be done / is beneficiary without having mastered normal pull ups?

[@AntranikDotOrg]

Absolutely! Negatives or arching-hangs on rings or bar, doesn't matter which apparatus you use. Exercises done "under" the rings are similar in intensity/challenge to a bar. However, exercises done "over" the rings (support holds, planche, shoulder stands) are 10x harder than the bar.

[@doctormaddix2143]

Antranik DotOrg thanks, good to know. I recently ordered a set of rings and can’t wait to try them out!

[@ecofundrive]

at least he look like a normal personn not a bot good explanation

[@aniskerkache3168]

I’m still struggling to hold the position, whenever my feet leave the floor my grip just sinks into my fingers. I’m also learning on metal rings and weigh 100kg. Any tips would be amazing

[@AntranikDotOrg]

You definitely need chalk. I learned on metal rings, it hurts way more than the wooden rings. You're very overweight, please try to lose some weight while you are training otherwise grip related stuff will be insanely difficult (and painful) on the hands.

[@aniskerkache3168]

To my surprise after chalking up like crazy, I managed some false grip pullups today (sets of 5). Road to ring muscle up begins, cheers m8

[@AntranikDotOrg]

@@aniskerkache3168 Awesome! Chalk is crucial for sure.

[@alexeylis9525]

what kind of magnesium you use? can you link it

[@AntranikDotOrg]

Yes I just use this sometimes amzn.to/2Zm23RQ

[@squintygreeneyes]

i thought he meant for the chalk cuz thats what i was wondering lol, what chalk you use?

[@KaTeX-IL]

How long do you think it will take from zero to false grip muscle up? I can do already muscle ups..

[@KaTeX-IL]

But zero power on false grip

[@AntranikDotOrg]

@@KaTeX-IL Fairly quick... give it a couple weeks. End every session with a false grip hang until failure to build it up.

[@PoeticBadass]

How long does it usually take to Grasp that concept?

[@AntranikDotOrg]

It really depends on your starting level but in just 2-3 weeks the pain of it should subside considerably.

[@ryanmilton2643]

yeah, it is really painful! pain = doing it right....but will this interrupt swimming?

[@AntranikDotOrg]

Why?

[@ryanmilton2643]

@@AntranikDotOrg the hands

[@olzarius]

Everyday or 2-3 times per week? I'm just starting

[@AntranikDotOrg]

Anything that keeps you consistent.

[@greenmachine7695]

I am getting an elbow pain after practicing false grip.. Help

[@AntranikDotOrg]

Inner or outer elbow pain? Are you practicing it with bent elbows or straight?

[@bbvibrabb]

Is this sort of wrist flexion safe for the wrist?

[@AntranikDotOrg]

Yes. It's not an unusual amount of wrist flexion. It's an unusual amount of load though and will take time for you to get strong at it.

[@bbvibrabb]

@@AntranikDotOrg Thanks a lot

[@themanwiththebeard4632]

Is it normal to get pain right down my wrist(pinky side)?

[@AntranikDotOrg]

Yea it's generally painful.

[@themanwiththebeard4632]

@@AntranikDotOrg Alright, thank you.

[@LaserrSharp]

What thickness are those rings?

[@AntranikDotOrg]

I have a couple pairs, 1.1 and ~1.2... I think these are the 1.2" ones. They are nicer on the grip than the 1.1 if you're curious.

[@qEnergize]

@@AntranikDotOrg So 1.2 is easier to do false grip on?

[@Radek_Teichmann]

can i do this on a bar?

[@AntranikDotOrg]

Yes.

[@heihowl]

Yah my wrists don't bend like that lol is what it feels like at least xD

[@imaginationland474]

spent the whole video tryn to determine if the background is real or fake

[@AntranikDotOrg]

What did you conclude?

[@blig5031]

Hay es bro

[@AntranikDotOrg]

Ayo

[@ATXpert]

0 dislikes

[@Jacksirrom]

This is pretty painful. How could this go wrong? I'm afraid I'm just too weak lol

[@alvaro8325]

Pain is normal when you use false grip

[@santino6952]

god

[@philen]

It fucking hurts!

[@tubesockets120v]

Wooden rings are luxury.

[@AntranikDotOrg]

Well worth the marginally higher cost over plastic. The grip is far superior and it feels much better.

[@HDuser100]

Ahh, false grip man. Kill me.

[@AntranikDotOrg]

Stelios Aek it gets better with time!

[@alexjulius69]

This guy is a white Morpheus. Now I see why he looked and sounded familiar. Nonetheless, thanks for the tips!

[@AntranikDotOrg]

You bet! Thanks

[@lukeyg262]

The shirt is really throwing me off, it's just unusual

[@lukeyg262]

Quality has gone top notch btw, good work

[@awol6574]

One of the best calisthenics guide

[@paniccontrol]

Ok