Tip: Ball False-Grip Drill

Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.

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The drill here is being demonstrated on a straight bar. The ball method can be used on rings in the same way to exaggerate the false grip, but doing this drill on a bar will strengthen the false grip and provide great carryover to the rings if you’re learning to do a proper muscle-up.

This is also a great drill to use to build your forearm strength.

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Drew Murphy is a gym owner and personal trainer located in Tiffin, Iowa. Out of his facility, he trains clients using a wide range of strength and conditioning methods.  Follow Drew Murphy on Instagram