Forearm, Latissimus, Upper Back

False Grip Hang with gym rings

The false grip is a special gripping technique in calisthenics, where the hand is placed far over the bar or rings. This technique is essential for exercises like the ring muscle-up, as it positions the hands correctly to ease the transition into the dip position. The grip can initially feel difficult and painful, as it puts considerable strain on the wrist muscles and skin. To practice the false grip, start slowly and gradually increase intensity to allow the skin and muscles to adapt. Accessories like grip tape or chalk can also help improve hold.

Necessary equipment

Gymnastic Rings

False Grip Hang with gym rings - the correct execution

  • Hold the rings in the false grip
  • Start in the highest Chin Up position
  • Hold the rings close to the chest
  • Hold the false grip position

The exercise False Grip Hang is intended to be used as a technique exercise.

Which muscles are trained by False Grip Hang?

Primary trained muscles for False Grip Hang

  • Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.

  • Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.

  • Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

Secondary trained muscles for False Grip Hang

  • Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.

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Similar exercises to False Grip Hang

Forearm, Latissimus

False Grip Row with gym rings

The False Grip Row is very similar to classic rowing on the gymnastic rings, with the difference that the False Grip is used. The False Grip, where the palms extend over the rings, is a technique that is important for exercises like the Ring Muscle Up, as it positions the hands correctly to make the transition to the dip position easier. The grip can initially feel difficult and painful because it puts significant strain on the muscles and skin of the wrist. To train the False Grip, one should start slowly and gradually increase intensity, allowing the skin and muscles to adapt. Accessories like grip tape or chalk can also help improve grip.

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