Get Your First Muscle Up
Why This Lesson Matters
The false grip is the gateway to the transition. Without it, you’d need to flip your wrists mid-air — nearly impossible without serious momentum. With a solid false grip, you’re already halfway into the dip position before you even pull.
How to Set the False Grip
Place the wrist crease (where a watch would sit) on top of the ring.
Wrap your thumb and first finger tight — they’ll want to slip off.
Keep pressure through the wrist, not the palm.
Engage shoulders and keep your body tight.
💡 Rule of thumb: If your wrists don’t ache at first, you’re probably not gripping deep enough.
Drills to Build Your Grip
False Grip Hangs – 3×20s holds from the rings.
False Grip Ring Rows – 3×6 reps, keeping the grip locked.
False Grip Pull-Ups (Partial Range) – Even half-reps help strengthen grip endurance.
Mini Reflection
👉 Be honest: could you hold a 20-second false grip hang today without slipping? If not, that’s your first focus before chasing full muscle-ups.
Pro Tip
Use chalk or tape to protect your skin. Calluses and wrist aches are part of the process — but they’re also what make your grip bulletproof.