The false grip is awkward and painful, but don’t be scared! With a few simple steps, you can drastically limit abrasions. You should always use whatever you need to, to get the work in. Personally, I don’t like grips for the rings, and you really shouldn’t need grips when just doing hanging drills. Instead, I prefer the Crossfit gloves for when I require hand protection on ring work, and that may work for you too, but experiment to see. The following steps will help you develop a strong false grip:
Warm Up and Tape Up
It is so important to properly warm up and tape your wrists before doing these drills. For example, if you look closely at this picture you’ll see tape on my wrists for the false grip and on my thumbs for the barbell. This helps me immensely. Tip: a good tape is very important. I prefer Goat Tape.
Experiment with Grip
After taping up, play around with the rings at hip and then waist level. Really take your time and experiment with a false grip.
Low False Grip
Grasp the rings in a false grip and slowly lower yourself away into a ring row position. Hold this position for 20 seconds on and 10 seconds off, continue for 4 to 8 minutes. Do this 3 times per week. Tip: if it becomes too painful, take a break and rest an extra day.
High Regular Grip
In addition to working on the low false grip holds, hang from a regular grip on the high rings for same 20 seconds on and 10 seconds off interval. Continue this for 4 to 8 minutes, 3 times per week. Tip: It helps to do these drills back to back, or between lifting sets. You can work them in when you can, before, during or after your workout.
After 2 to 3 weeks of hanging in a regular grip, switch it up and use a false grip. Again for 20 seconds on and 10 seconds off, 4 to 8 minutes, 3 times per week.
Continue progressing on the low rings by getting back into the false grip ring row position and doing ring rows with the false grip. Pull the rings to your chest and really engage the upper sides of your back (your lats) as the rings come to your chest. Every 2 minutes do 3 to5 reps for a total time of 10 minutes, 3 times per week.
Increase the reps each week. Try for 4 to 6 reps, 5 to 7 reps, and so on. The picture below is meant to accentuate the false grip more than the ring row. Tip: you need to be sure to pull all the way to your chest while keeping your body as straight and tight as possible.
I’m happy to answer any questions. As you master these drills and are ready to progress you’ll need more accessory drill blocks ($10 each). Message me to order. And remember, have fun!