What is False Grip Lockout?
The False Grip Lockout is a medium-level rings exercise where you use a false grip to lock into a supported ring position, targeting shoulders, forearms, and upper back. It builds wrist stability, scapular control and strength for ring transitions, requiring controlled rotation while maintaining the false grip.
How to Do False Grip Lockout
- Set Rings Height: Adjust rings to shoulder height and check straps and anchors. Stand beneath rings and test the grip to ensure a secure setup before beginning.
- Establish False Grip: Place the base of your palm on the ring with wrist over the ring and thumb wrapped; secure this false grip and keep wrist tight.
- Jump to Support: From a slight dip, jump into a straight-armed ring support while maintaining the false grip, packed shoulders, and engaged core for stability.
- Rotate Outward: With arms straight, externally rotate until palms face outward; stop at the apex while keeping elbows soft, shoulders down, and control throughout.
- Rotate Back & Lower: Rotate palms back to neutral while holding the false grip, then perform a controlled descent or step down. Reset and repeat for desired reps.
Muscle Groups
Shoulders, Forearm, Back
Description
Set the gymnastics rings to about shoulder height and establish a false grip on the rings. Then jump up into a support position on the rings.While keeping your arms straight rotate them so your palms are pointing outside, stop at that point and rotate back. Maintain false grip throughout the movement.
Repeat for required amount of times.
Movement Group
Back
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the False Grip Lockout?
The False Grip Lockout strengthens shoulders, forearms, and upper back while improving wrist stability, scapular control, and ring-specific hold strength. It helps bridge toward muscle-up and transition work on rings.
What common mistakes should I avoid when doing this exercise?
Avoid losing the false grip, collapsing the shoulders, rushing the rotation, flaring elbows, or using momentum. Perform slow, controlled rotations and prioritize wrist and scapular stability to reduce injury risk.
How can I progress or regress the False Grip Lockout?
Regress with band-assisted jumps to support, static false-grip holds, or lower ring height. Progress by increasing hold time, adding controlled reps, using slower eccentric lowers, or integrating into muscle-up progressions.