How to do False Grip in 5 Steps (INSANE Gymnast Forearms!)

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If you want to have crazy forearms and you want to have an easier time while doing muscle ups on the rings or even slow mo muscle ups on the bar, then you can’t avoid the False grip.

If you’ve never heard about this type of grip, or you may know it, but you’re not able to do it, in this video I’m going to tell you all you need to know.

The false grip is a special type of grip that gymnasts do on the rings, but calisthenics and street workout athletes also do it on the bar for example while doing a slow motion muscle up or hefesto.

The point of the fasle grip is to make the transition from hanging to support easier - or we could say possible - and with shortening the length of the arms hence the leverage, make some static skills easier to do.

That few inches matter a lot that you get for an iron cross, Maltese or inverted cross while doing them with the false grip, it makes them significantly easier.

Even if points are deducted from the routine if gymnasts do the strength skills like this, they still use it.

On the other hand, for the reason I’ve just mentioned, some gymnasts do the skills with perfect form and even releasing the rings with their fingers while supporting on their palms.

So shortening the leverage and make skills easier is one function of the false grip, but the other one, the transition is the one you’ll probably use the most.

Especially since the muscle up is an exercise of Crossfit as well that many people do, and if you are one of them who is looking forward to learn the strict muscle up, the following method will help you a lot.

For the strict muscle up, you simply can’t avoid the false grip. Without this, the right execition is impossible - unless you have a reeally slippery grip.

Without the false grip, you can only do the muscle up with some momentum with skipping the controlled transition part, which is an execution with compromises.

I’ve already talked about the technique and key points of the muscle ups on all eqiupment, so I won’t deep dive into these, now, we’re focusing only the false grip itself.

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