False Grip Hang

What it is

Hanging with the wrist placed over the ring or bar, so the base of the palm rests on top rather than the fingers wrapping around. It conditions the wrists and forearms for ring muscle-ups. Start with short holds, since it is uncomfortable at first.

Technique tips

• Rest the base of the palm on top of the ring
• Flex the wrists hard
• Keep the shoulders engaged, not fully relaxed
• Build up hold time gradually

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.