False-grip ring pull-up

A ring pull-up that keeps the false grip throughout, building the pulling strength and grip a ring muscle-up needs.

How to do it

1. 01Take a false grip on both rings and hang with straight arms, shoulders pulled down away from your ears and abs braced.
2. 02Pull yourself up with your elbows driving down and close to your body, wrists still bent over the rings.
3. 03Pull until the rings touch your lower chest, leaning back slightly with the rings close to your body.
4. 04Lower slowly to straight arms without losing the false grip; if it slips, reset it before the next rep.

Common mistakes

• Losing the false grip mid-rep — reset it every rep and do fewer reps with the right grip.
• Stopping at chin height — pull until the rings reach your lower chest, the height a muscle-up needs.
• Elbows flaring and the rings drifting away — keep your elbows in and the rings close to your chest.

In the Ring muscle-up progression

1. 1False-grip hang
2. 2False-grip ring pull-up
3. 3Ring muscle-up

Standard to move on: 3 sets × 5, two sessions in a row.