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Technique

  1. Place your hands into a False grip position around the rings.
  2. Pull yourself into the top position of a Pullup ( Bent-arm hang).
  3. Aim to pull your shoulders down and back ( Shoulder retraction and Shoulder depression).
  4. Hold that position for time.

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Muscles

Strength

Primary

  • Forearms

Secondary

  • Back
  • Chest
  • Biceps
  • Serratus anterior
  • Flexor carpi radialis
  • Flexor carpi ulnaris
  • Palmaris longus
  • Abductor pollicis longus
  • Flexor digitorum profondus
  • Flexor digitorum superficialis
  • Flexor pollicis longus

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Wristflexion
trains stretches

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Progressions

e03j

False grip pullup

Intermediate
e0o5

One-arm assisted false grip

Intermediate
e03h

False grip straight-arm hang

Novice
e03i

False grip hanging plank

Novice
e03k

False grip row

Intermediate
e11s

Hinge row

Novice
e11t

Rings pullup

Intermediate
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