How Can I Strengthen My False Grip? 
Written by Cat Blatner

Many athletes struggle holding their false grip when they initially start learning how to do muscle ups. This can be a very frustrating position to be in as it can often feel uncomfortable if not used to the grip. So, here are a few tips to help strengthen that false grip position and get you more comfortable with it.

Kettlebell False Grip Carry

Working with Kettlebells can be a great way to increase your time in a false grip position.

How Can I Strengthen My False Grip? 
Written by Cat Blatner

Many athletes struggle holding their false grip when they initially start learning how to do muscle ups. This can be a very frustrating position to be in as it can often feel uncomfortable if not used to the grip. So, here are a few tips to help strengthen that false grip position and get you more comfortable with it.

Kettlebell False Grip Carry

Working with Kettlebells can be a great way to increase your time in a false grip position.

3 Variations of Toes-to-Bar
Video by Travis Ewart

This video reviews a few different variations for executing toes-to-bar. Every athlete needs to practice different variations of toes-to-bar so that they know which style they prefer based on the workout. The 3 variations in the video are:

1) Straight Leg Swing

Make sure your hamstrings are prepped for this! This style of leg swing will carry much momentum through the forward swing. It also won’t require as much lat engagement as some of the other variations so, for higher volume toes-to-bar, this is a great option.

Bar Muscle-Up: Drill For The Swing
Video by: Travis Ewart

Breaking down complicated movements is an absolutely necessary step to improving the finer details of a skill. The bar muscle-up can be a difficult movement for even the most seasoned of athletes, leading to “chicken winging” or the feeling of tipping over the bar with your feet swinging skyward behind you. Start your muscle-up with this drill called the ‘Air Chair Swing’ and see how simple mechanics and timing can lead to a swing-assisted muscle-up that requires less guess work and effort simply by working a consistent and duplicable pattern.

A How-To for the False Grip
Video by Travis Ewart

Since the 2016 Regionals and the announcement of Regional Nate, strict muscle-ups have become a movement on many athletes radar. This can be a challenging movement to train as it requires a base level of strength as well as proper positioning on the rings to make for a smooth strict muscle-up. In today’s video, our gymnastics coach Travis Ewart goes over a couple of tips for how to get into a solid false grip when doing strict muscle-ups.

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