When people begin working on muscle ups, one of the biggest obstacles is the false grip. The false grip is a kind of over-grip where the wrist is placed above the ring (or bar), as opposed to below it. The false grip makes the transition from pulling to dipping much easier, as it puts the wrist in an advantageous position. Today we'll be working on building the wrist and forearm strength and preparing the body for the hanging false grip by doing false grip ring rows. Make sure you're still hitting full extension of the elbow and keeping the wrist bent while you pull.