False Grip Hang
Explanatory Video(2)
Description
Active hang in rings with false grip.
Difficulty & Category
Intermediate
Isometric
Affected Muscles
Flexor Carpi Radialis
Extensor Carpi Ulnaris
Biceps Brachii
Latissimus Dorsi
Body Areas
Forearms
Arms
Back
Similar Exercises
The Standing Ring Muscle Up Transition focuses on practicing the transition phase of a muscle-up while standing. This exercise is excellent for building the necessary strength and technique for a full muscle-up.
To perform this exercise, set the rings at a height where you can comfortably stand and reach them. Begin by gripping the rings with a false grip, ensuring your wrists are above the rings. Start in a standing position with your feet firmly planted on the ground.
Initiate the movement by pulling yourself up towards the rings, keeping your elbows close to your body. As you reach the highest point of your pull, transition by rotating your wrists and pushing your chest over the rings. Focus on a smooth and controlled transition, ensuring your shoulders move over the rings.
Once your chest is above the rings, press down to complete the transition. Lower yourself back to the starting position and repeat. This exercise helps in developing the coordination and strength needed for the muscle-up transition phase.
Dynamic
Intermediate
Last updated: 3/6/2026