What is False Grip Hang?
A False Grip Hang is a ring hang performed with the wrist over the ring so the knuckles point upward, holding the body straight while hanging. It targets the core, forearms, lats and upper back, is rated Easy, and builds grip strength and shoulder stability.
How to Do False Grip Hang
- Set rings: Adjust rings to head level and ensure straps are secure and equal length; check ring stability and surrounding landing area before mounting.
- Assume false grip: Place hands with knuckles pointing upward over the rings, wrap thumbs and fingers around ring, keep hands shoulder-width to create a stable false grip.
- Lift off feet: Slowly lift your feet off the ground, engaging core and glutes, and find a controlled full hang position without bending the elbows.
- Maintain tension: Keep arms straight, pull shoulders slightly down, brace core and squeeze glutes; breathe steadily and avoid shrugging or swinging during the hold.
- Exit safely: To finish, bend knees and jump down or lower to the floor with control, release rings, and check for any joint pain before repeating.
Muscle Groups
Core, Forearm, Latissimus, Back
Description
Set a pair of rings to be the same level as your head.Grip the bar with a false grip - wrapping your hand the rings with your knuckles pointing to the ceiling. Aim to keep your arms shoulder-width apart.
Move your feet off the floor so you are hanging on to the rings.
Keep your arms straight, engage your body and core, squeeze your glutes. Don't bend arms throughout the exercise.
Hang for the required amount of time and them jump off onto the ground.
Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the False Grip Hang?
The False Grip Hang improves grip strength, wrist positioning, shoulder stability and core engagement. It primes the forearms, lats and upper back for pulling skills like muscle-ups and ring rows, and serves as a low-impact drill to build endurance and tension on rings.
What common mistakes should I avoid?
Avoid bending the elbows, gripping too shallow, shrugging shoulders, and uncontrolled swinging. Common faults: rings set too high or loose straps. Focus on keeping arms straight, knuckles up, active shoulders and a braced core to maintain safe alignment and effective holds.
How can I progress or what are alternatives to the False Grip Hang?
Progress by increasing hold time, adding scapular pulls, or moving to assisted false grip pull-ups and ring rows. Alternatives include standard ring hangs, towel hangs for grip, and supported ring holds if you need to build grip and shoulder strength gradually.