Videos

Looking for a specific movement or tips on how to use the False Grips? View our instructional videos below for additional guidance. We've outlined the main movements in the false grip pull-up along with additional variations based on your skill level. Check back as we add additional videos along the way. 

 

GRIP

False grip lean on False Grips

False grip toe assisted hang on False Grips

False grip bent arm hang on False Grips

False grip straight arm hang on False Grips

 

PULL

Ring rows

Chin over hold + negatives 

Feet elevated ring row hold + max reps

Top half ring pull ups

Ring pull ups

False grip ring row on False Grips

False grip ring pull ups on False Grips

 

TRANSITION

Toe assisted muscle up on False Grips

Basket ring muscle up transitions on False Grips

Band assisted ring muscle up on False Grips

Toe assisted ring muscle up negatives on False Grips

Unassisted ring muscle up negatives on False Grips

Strict ring muscle up on False Grips

 

DIP

Ring pushups on False Grips

Top and bottom support holds on False Grips

Banded ring dips on False Grips

Ring dips on False Grips

 

CORE

Hollow hold or rocks

Tuck sits

Explosive Abmat sit ups (weighted and unweighted)

Bicycles or dying bugs

 

OTHER

False Grips Warm up and Activation Routine

How to get into a proper false grip on False Grips

How to use your False Grips

One set up, 3 skill levels