Rest your wrist on top of the bar or rings, wrapping your fingers around. This places your forearm closer to the grip surface. Practice holding this position, then add small pull-ups. It's uncomfortable at first, but essential for muscle-ups. Build up to 20-30 second holds. Master the false grip before attempting muscle-ups. Your wrists will thank you.
Bodyweight Exercise Collection
Iron Cross Hold
The Iron Cross Hold is a straight-arm static hold on rings where the body is held horizontal, arms extended to the sides.
Ring Turn Out Hold
The Ring Turn Out Hold is a static position where the rings are turned outward, building straight-arm strength.
Ring Support Hold
The Ring Support Hold is a static position on rings where the body is held upright with straight arms and packed shoulders.
False Grip Hang
The false grip hang builds wrist and forearm strength required for ring work and muscle-up transitions.
Negative Muscle-Up
The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.
Muscle-Up
The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.