 Welcome back to the School of Chalice next with Tim and Jaco and once you can do a muscle-up the next thing obviously someone wants to be able to do is two or three or even four muscle-ups. But the problem is loads of people struggle with maintaining that false grip as you come back down between the rings to try and set up that next rep. So in this video we're going to give you some tips and techniques some exercise drills that you can use to maintain that false grip and just continue to rep out muscle-ups like an absolute hero. So there's going to come a time with your ring muscle-up training where you want to start putting multiple reps together. Now you might think that's pretty much given once you can do one but it's not. There's a little bit of a technique of how you're going to get back down from the rings after you first muscle-up, maintain false grip and then go again and we want to take you through the little bit of tutorial on how we go about doing that. So Jaco's just going to go through a real nice little muscle-up to start off with to get himself above the rings. Now the job here when he comes back down is to get back into his hang whilst maintaining false grip. So he's going to lower back down and there's two things he's got to do. He's going to come through under control but he's also going to allow himself to go back so you can see he comes through with a little bit of control but he's sat back into that position a little bit. Remember you've got to reverse the transition so when you've come back from your dip because you came forwards when you pulled through and transitioned to get back under the rings you've got to go back so you'll see him move back underneath behind the rings and this position here by controlling that eccentric phase and not allowing yourself just to fall out of that deep dip position it means that it's unlikely that the ring is just going to get ripped out of your hand and you're going to lose your false grip position. So a little bit of control is going to be super important for this. You can try practicing these with a band to build that eccentric strength just be aware that when you go through eccentric muscle-up training it can be pretty hard on the elbows and the joints so you don't need to do loads of it but use it as a tool to start to understand the movement pattern to get back to start position and then it just becomes about capacity. The more of this sort of work you do the more reps you start building together over a period of time is going to create that progressive overload in the tissues the muscle the tendons and ligaments are all going to get stronger and they're going to build some robustness which allows you to put together as many muscle-ups as it is that you want to do. We hope that's helped you with your muscle-up goals and gave you some ideas of things that you can work on to help you with those muscle-ups. Please like this and share it with any friends that are also working on their muscle-ups and then if you've got any other sticking points or problems with those muscle-ups that you want to help with let us know in the comments. And if you want to take a bit of a deeper dive into your muscle-up training we've got a completely revamped and enhanced course for both the ring and bar muscle-up in our online training platform our virtual classroom fully backed by training science and years of strengthening conditioning coaches working with loads of people to teach them to successfully get above the bar or above the rings and we would love it if you'd go and check it out. Class dismissed