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
- Set a gymnastic ring near chest height.
- Put your right hand through it until the thickest part of your palm is over the middle.
- Press down, grip tight, and draw your right elbow in until it touches your stomach and you have a 90-degree wrist angle.
- You should now have the bottom of your palm, and not your wrist in contact with the lower, center portion of the ring.
- Place your left hand comfortably on top of the ring for support and gradually take weight off of your legs.
- Fully weight your arms and lift your feet off the ground.
- Pull the ring into your sternum, palms facing in, until your knuckles touch your chest.
- Use your left hand only as much as necessary to maintain the lock-off and your 90-degree wrist bend (false grip).
- 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
