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Assisted 1 Arm False Grip Lock-Off

The Assisted 1 Arm False Grip Lock-Off is used to build wrist strength and wrist mobility needed for the false grip while increasing grip strength at the extreme angle. The false grip is essential for beyond-basic ring work, so having a false grip entry point or entry level false grip is useful to those looking to build this skill.

  • Type Of Exercise: Mobility
  • Muscles: Forearms, Biceps
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings

Assisted 1 Arm False Grip Lock-Off

  1. Set a gymnastic ring near chest height.
  2. Put your right hand through it until the thickest part of your palm is over the middle.
  3. Press down, grip tight, and draw your right elbow in until it touches your stomach and you have a 90-degree wrist angle.
  4. You should now have the bottom of your palm, and not your wrist in contact with the lower, center portion of the ring.
  5. Place your left hand comfortably on top of the ring for support and gradually take weight off of your legs.
  6. Fully weight your arms and lift your feet off the ground.
  7. Pull the ring into your sternum, palms facing in, until your knuckles touch your chest.
  8. Use your left hand only as much as necessary to maintain the lock-off and your 90-degree wrist bend (false grip).
  9. Hold the assisted one-arm false grip lock-off for time and switch sides.
  • Exercise: Banded Victorian
  • Type of Exercise: Mobility
  • Muscles: Lats, Trapezius, Shoulders, Triceps
  • Difficulty: Moderate
  • Equipment: Resistance Band
  • Exercise: Banded External Rotation
  • Type of Exercise: Mobility
  • Muscles: Shoulders
  • Difficulty: Moderate
  • Equipment: Resistance Band