The false grip is a game-changer in calisthenics and gymnastics training, yet it remains a technique many beginners overlook. Many don’t even know what the false grip is. This unique hand position is a secret key to unlocking advanced skills like the slow muscle-up, an many front lever variations. In the case of the muscle up, the false grip enables smoother transition between pulling and pushing. While the false grip may feel unnatural at first, it offers immense benefits, including improved wrist strength, better control, and access to a wider range of exercises. In this article, we’ll answer “what is a false grip,” explain how it works, and why it’s an essential tool for anyone serious about calisthenics training.
What Is A False Grip In Calisthenics Training?
The false grip is a special hand position that changes where pressure is applied during pulling exercises. Unlike a regular grip where your palm is below the bar or gymnastics rings, the false grip positions your wrist above them. This means that the base of your palm and the inside of your wrist make direct contact with the bar or ring, providing a secure hold. Your thumb still wraps around the bar or ring, but your wrist stays flexed, supporting your weight from above. You can tell if a person is holding a correct false grip if their knuckles are pointed in front of them instead of at the sky or ceiling. In same extreme cases, athletes have even trained the false grip to the point where their knuckles can almost point back towards the ground.
This grip is most commonly used in exercises like muscle-ups, where it plays a critical role in helping you transition from the pull-up phase to the dip phase without needing to adjust your grip mid-movement. It’s also essential for advanced exercises on rings, as it provides greater control and stability. While the false grip may feel a little awkward or even uncomfortable at first, it’s a powerful tool for unlocking more advanced skills in calisthenics.
Does Training The False Grip Hurt?
Training the false grip can be uncomfortable, especially for beginners, but it shouldn’t cause significant pain if done correctly. The discomfort mainly comes from the unusual pressure placed on your wrists and the base of your palms, which aren’t used to bearing weight in this position. Over time, as your wrists and forearms adapt and strengthen, the discomfort usually decreases.
However, if you experience sharp pain, numbness, or significant strain, it could be a sign of improper technique or overtraining. To minimize discomfort and avoid injury, start with short holds and light loads, gradually increasing intensity as your grip strength improves. Using protective gear like wrist wraps or padding on the bar can also reduce pressure during early training stages. A thicker bar or pair of rings makes the false grip much more comfortable.
Benefits Of Training The False Grip
The false grip offers several advantages for calisthenics athletes, especially for those aiming to master advanced movements.
In addition to smoothening transitions during the muscle up and making front lever variations easier, the false grip builds incredible wrist and forearm strength. Holding your weight in this position challenges muscles that are often overlooked in traditional grips. This added strength not only improves your false grip itself but also benefits other calisthenics exercises.
It trains a specific type of isometric strength in the wrists and forearms, which is essential for maintaining stability during static holds or dynamic movements on rings and bars. This increased stability helps reduce the risk of slipping, giving you more confidence in your grip during certain skills.
It may feel challenging at first, but the benefits of the false grip make it a worthwhile addition to your training.
How To Do A False Grip?
Learning the false grip takes time and practice, but it’s simple to get started with the right steps. Here’s a breakdown of how to do it:
Step 1: Position your hands above the rings or bar
- For rings, grab each ring so that the bottom rests against the base of your palm, just below the wrist joint.
- For a bar, position your hands similarly, with the bar sitting diagonally across your palm and your wrist above it.
Step 2: Rotate Your Wrists
- Flex your wrists downward so that your palms face slightly inward or downward.
- Aim to make a 90 degree angle or less between your inner palm and your wrist
Step 3: Engage Your Grip
- Wrap your fingers and thumbs around the bar or rings securely. Your grip should feel strong, even if it’s uncomfortable at first. If you are new to training the false grip, you may feel a lot of pressure on your inner forearms.
Step 4: Test the False Grip
- Hang from the bar or rings while maintaining the false grip. Keep your arms straight and shoulders engaged (slightly pulled down) to avoid strain.
- If you can’t straighten your arms, keep a slight bend similar to the first part of a pull up. Overtime, slowly extend your arm until you can hold a false grip with straightened arms.
Step 5: Practice Consistently
- Start with short hangs (10–20 seconds) to build strength and familiarity with the position. Gradually increase the duration as your grip and wrist strength improve. Once you are able to hold a 30 second false grip deadhang, start to add weight either through a weighted vest or dip belt.
Skills That Are Easier With A False Grip?
Here are some skills that become significantly easier once you have mastered the false grip
- Muscle ups
- Front Lever
- Touch Front Lever
- Front Lever Pull Ups
- Iron Cross
- Shoulderstand / Handstand on rings
- Hanging L-sit
These are just some of the calisthenics skills that become much easier to perform with a strong false grip due to how the false grip changes the lever arm or strengthens the wrist.
Want To Learn More About The False Grip?
The false grip may feel challenging at first, but its benefits make it an essential tool for anyone serious about calisthenics or gymnastics. By learning and practicing this unique hand position, you’ll unlock smoother transitions, build wrist and forearm strength, and gain access to advanced skills on bars and rings. While it requires patience and consistent effort to master, the false grip is a very important skill that pays off in improved control, stability, and overall progress in your training. Embrace the discomfort, stay consistent, and watch as the false grip helps you reach a higher level. To learn more about different pull up grips and other forms of calisthenics training check out our blog.
