 Challenge choosing number 56. 56, Challenge Tuesday. False grip hang. Yes. That should make people feel, and pang of anxiety, nervousness, it does for me. So if you haven't done a ring muscle up yet, this is the first step in being able to do a ring muscle. Can you hang in false grip? Okay, so. When was the last time you used the word pang in a sentence? I don't know if I've ever used it. Well, just articulate. So we've got some muscle contact, comes out, our e-book is coming out very soon. Super excited to bring it to you. There's loads of information and knowledge in there, but this is the most important part of your ring muscle up. Progression, being able to false grip. So do you want to settle for it? So I'll just show, just come in here, obviously you can see. Well, you'd normally grab it, ignore that, snap the tendon in that ring, that should be there. But that's where you'd normally grab something. On the false grip, it comes diagonally across the palm here. What we're going to look at is Tim's going to get his hand into that shape there. And then as soon as he slips out, so just give us a little one over at a time, as soon as he slips out, so there's his false grip, as soon as he slips out into the fingers, see that movement, the ring goes from base of his palm into his fingers, boom, game over. Because it's game over for your muscle ups if you can't hold that false grip. I agree. One thing I would think about this is for proper preparation is to have a bit of chalk on the palms, because I haven't got any on. It's a warm day, it's a bit of sweat. And wrist flexion, important. So we haven't warmed up for this, but obviously those that should warm up. So we've got a video for looking at wrist mobility. You can check that out if you need a bit of help with that. Right, so I got eyes there. He's going first, okay. We're going to raise his hip here. Time this. Other key thing is that position he was in, he was turned out, so the arms were straight. So just show us one of the bent arms. He wasn't bent armed in here. The hands are actually turned out. Okay, turned out there, hanging like that, okay? I don't want to see off the floor because it's seconds in the bank. It's how long you can hang for 30 seconds. I can tell you now. No, so it's matter how long you can hang, okay? Are you ready? Yeah, 30 seconds was a joke. Three, two, one, go. There we go. And what we're looking for, we're looking in here, we're looking in here, we're looking in here. When is it going to, that's five. When's it going to go out into the fingers? What are these? Look at that, he's gone. Oh, that's 12 seconds. You can't do this exercise, you can't be messing around. Sorry, I was just checking out those lats. Oh, those bat things, those wings. Right, 12 seconds. Sabotaged. Didn't write that tickle. I don't think I'll do, I'm going to put this out there. Tim's false grip is better than mine. I'm about to see mine. No, no, I'm serious. I'm going to take the watch off. It's a e-jury, actually. Ring. Last time I took my wedding ring off, I lost it, so. I tried to keep it on these days. Come on then, see where you go. This could be an absolute disaster. Shall we talk through the number of hand and finger injuries I've got? No. I'll do it whilst we're hanging. Better if the people have got more interesting things to talk about. Ready? Three, two, one, go. Oh, I was already on one. Five seconds. Wrists that there, got like a nice day. Oh, you've beaten me, that's 12. I'm not sabotaging you. 15, 20. Let's go. Go in. Oh, I don't know if you feel about the knees bent. 26 seconds, that's a good effort. I wasn't surprised there, was that not turned out enough? I don't know. Well, I don't know. The arm looks straight. I'm sure the haters will jump on board if they need to. Well, they'll be on board, that's what they say anyway. Must stay, as soon as you've got it into your fingers, you're gone. Trying to stay turned out as much as possible. But work on your false grip. A good, strong false grip is the key to your first room, so get those into your locker, have a go at them, send in your attempts to go forward to grade in. The grades are below. I want to add a note. You can. If you've never done a false grip before, don't jump in from max hold on your first attempt, because it is stressful on the wrists and elbows. So just go steady on this one, if you're a newbie. Yeah, if you want to test it out, do a body weight row with your feet on the floor, but just try that false grip out, just to have a feel of what it's like before jumping on board. It's a great challenge, guys, getting your locker, send in your scores, even look forward to grading them. Yeah, challenge your mates if your mates think they're good at ring muscle ups. And until next week, class dismissed.