False grip pull up, a move that’s been creating quite a buzz in the bodyweight training community lately, is the grip that everyone has noticed in gymnastics, but nobody knows its huge importance.
It’s no secret that mastering the false grip can increase your pulling strength by up to 20%, which is why more and more athletes are incorporating this technique into their training regimens.
In this article, we’ll explore why the false grip pull up is such a significant tool, how to nail the proper technique, and why it’s become an essential skill for anyone serious about calisthenics in 2024.
If you’re a beginner in bodyweight training, understanding the importance of the false grip pull up is crucial.
Trust me, I’ve been there, struggling with this grip myself, but once I cracked the code, it was like unlocking a whole new dimension of upper body strength!
What is a False Grip Pull Up?
A false grip pull up is a variation of the traditional pull up where you wrap your wrists over the bar instead of gripping it with your fingers.
Sounds simple, right? Well, it’s this slight change that makes a world of difference!
Here’s what it looks like in practice:
1. Approach the pull-up bar as you normally would.
2. Instead of grabbing the bar with your fingers, place the bar in the crease of your wrists.
3. Wrap your hands around the bar, with your palms facing away from you.
4. Your wrists should be bent at about a 90-degree angle, with the bar resting close to the base of your palm.
Now, I know what you’re thinking – “That sounds uncomfortable!” And you’re not wrong.
When I first tried it, it felt like my wrists were going to snap! But stick with me here, because the benefits are absolutely worth the initial awkwardness.
The false grip can have a significant impact on your workouts as it positions your body in a mechanically advantageous way for pulling exercises. It’s like giving yourself a head start in a race – you’re already partway up before you even start pulling!
But why is this grip so important?
Well, my friend, that’s where things get really interesting. The false grip isn’t just a party trick or a way to show off at the gym. It’s a fundamental skill that opens up a whole new world of calisthenics movements.
Think of it as the key that unlocks the door to advanced moves like muscle-ups, iron crosses, and even some of those gravity-defying freestyle calisthenics skills you’ve seen on Instagram.
Without a solid false grip, these moves remain frustratingly out of reach, no matter how strong you are.
I strongly believe that, as a beginner, you should try to master the false grip pull up. It is a basic grip that will be your ticket to the next level.
The Importance of False Grip Pull Ups
Now that we’ve got the basics down, let’s see why false grip pull ups are such a big deal in the world of calisthenics.Once you understand these benefits, you’ll be itching to hit the bar and start practicing!
Muscle Activation and Strength Gains
First things first – false grip pull ups are a powerhouse for muscle activation. When I first started incorporating these into my routine, I felt muscles firing that I didn’t even know existed!
Here’s the deal: the false grip engages your forearms, biceps, and lats in a way that traditional pull ups just can’t match.
It’s like turning the intensity dial up to 11! You’re not just pulling with your arms anymore; you’re creating a rock-solid connection from your hands all the way to your core.
But it doesn’t stop there.
The false grip also increases the time under tension for your muscles. In plain English? Your muscles are working harder for longer during each rep.
And as any seasoned athlete will tell you, more time under tension equals more strength gains. It’s simple math, folks!
Preparation for Advanced Calisthenics Moves
Remember how I mentioned that the false grip is like a key to unlocking advanced moves? Well, this is where that really comes into play.
Take the muscle up, for instance. People often consider the muscle up as the holy grail of calisthenics, and for good reason – it requires immense strength and skill!
But here’s the secret: mastering the false grip pull up puts you halfway there.
Why? Because the false grip is an essential component of the muscle up. Without it, you’re trying to go against the current with no means to steer.
But with a solid false grip, you’ve already got the starting position nailed. From there, it’s just a matter of adding the transition and the dip.
But it’s not just muscle ups. The false grip is your golden ticket to:
– Iron crosses on the rings
– Back levers
– Front levers
– And many other advanced calisthenics skills
Each of these moves requires that strong wrist position and forearm engagement that you develop with false grip pull-ups. So by practicing this one move, you’re setting yourself up for success across the board.
Improved Grip Strength and Forearm Development
Last but definitely not least, let’s talk about grip strength.
In my years of training, I’ve learned that grip strength is often the unsung hero of calisthenics progress. It’s not as flashy as a six-pack, but it’s just as important – if not more so!
False grip pull ups are the secret tool for developing insane grip strength. Every time you perform this move, you’re giving your forearms a workout that they’ll never forget.
It’s like doing a forearm curl and a pull up at the same time!
And let’s be real: who doesn’t want Popeye forearms?
Not only do they look impressive, but that increased grip strength carries over to every other aspect of your training. Deadlifts, farmer’s walks, rock climbing – you name it, a stronger grip will improve it.
Plus, there’s a practical aspect to this.
In our day-to-day lives, we’re constantly gripping things – from carrying groceries to opening jars. Developing your grip strength through false grip pull ups doesn’t just make you a better athlete; it makes everyday tasks a breeze.
How to Perform a False Grip Pull Up
Now that we’ve covered why false grip pull ups are so awesome, let’s get down to the nitty-gritty.
How do you actually do one of these bad boys?
Don’t worry, I’ve got you covered with a step-by-step guide and some tips to avoid common mistakes.
Step-by-Step Guide
1. Approach the Bar: Start by standing under a pull-up bar. Make sure it’s at a height where you can reach it comfortably with your arms extended above your head.
2. Grip Positioning: Here’s where things get interesting. Instead of grabbing the bar with your fingers like you normally would, you’re going to place the bar in the crease of your wrists. It should sit right where your palm meets your wrist.
3. Hand Placement: Now, wrap your hands around the bar. Your palms should be facing away from you, just like in a regular pull-up. Your thumbs can either wrap around the bar or rest alongside your fingers – whichever feels more comfortable for you.
4. Wrist Angle: This is crucial! Your wrists should be bent at about a 90-degree angle. It might feel weird at first, but trust me, this is the position you want.
5. Engage Your Core: Before you start pulling, brace your core. Imagine you’re about to take a punch to the gut. This will help stabilize your body throughout the movement.
6. Initiate the Pull: Now, pull yourself up towards the bar. Focus on driving your elbows down and back, rather than just pulling with your arms. Imagine you’re trying to push the bar down to your chest.
7. Keep Your Body Tight: As you pull, keep your body tight and controlled. Try to avoid swinging or using momentum.
8. Chin Over the Bar: Pull until your chin is over the bar. At the top of the movement, your wrists should be almost level with your shoulders.
9. Lower with Control: Don’t just drop down! Lower yourself back to the starting position with control. This eccentric part of the movement is just as important as the pull-up itself.
10. Repeat: Aim for 3-5 reps to start. As you get stronger, you can increase the rep count.
Common Mistakes to Avoid
Now, I’ve seen (and made) plenty of mistakes with false grip pull-ups. Here are some common ones to watch out for:
1. Incorrect Grip Placement: Make sure the bar is in the crease of your wrist, not in your palm or fingers. If it’s too far into your palm, you’ll lose the benefits of the false grip.
2. Not Bending the Wrists Enough: Your wrists should be at about a 90-degree angle. If they’re not bent enough, you’re not really doing a false grip.
3. Using Momentum: It’s tempting to swing or kip to get yourself up, especially when you’re tired. Resist this urge! Controlled movement is key.
4. Forgetting to Engage the Core: A strong core is crucial for a good false grip pull up. Don’t forget to brace those abs!
5. Dropping Too Quickly: Remember, the lowering phase is just as important as the pull. Control your descent to maximize gains and minimize injury risk.
6. Overtraining: False grip pull ups put a lot of strain on your wrists and forearms. Don’t overdo it, especially when you’re just starting out. Give your body time to adapt.
7. Ignoring Pain: While some discomfort is normal as you adapt to the false grip, sharp pain is not. If something hurts, stop and reassess your form.
Don’t get discouraged if it feels awkward or difficult at first. We’ve all been there! Keep at it, focus on good form, and you’ll be repping these out like a pro in no time.
Progression Techniques for Mastering the False Grip Pull Up
False grip pull ups are tough!
When I first tried them, I could barely hang from the bar, let alone pull myself up.
But don’t worry, I’ve got your back. Here are some progression techniques that’ll have you cranking out false grip pull ups like a pro in no time.
1. False Grip Dead Hangs
Let’s start with the basics. Simply hanging from the bar with a false grip is a great way to build grip strength and get your wrists used to the position.
– Start with 10-second holds and gradually increase the time.
– Aim for 3-5 sets, 3 times a week.
– Pro tip: Squeeze the bar as hard as you can during these hangs. It’ll pay off later, trust me!
2. False Grip Scapular Pulls
Once you’re comfortable with hangs, it’s time to add some movement.
– Hang from the bar with a false grip.
– Without bending your arms, pull your shoulder blades down and together.
– You should rise slightly – maybe an inch or two.
– Lower back down with control.
– Aim for 3 sets of 5-8 reps.
3. Assisted False Grip Pull Ups
Now we’re getting to the good stuff! There are a few ways to do these:
– Use a resistance band: Loop it around the bar and place your foot in it for support.
– Partner assist: Have a training buddy support your feet as you pull up.
– Negatives: Jump up to the top position and lower yourself down slowly (aim for a 5-second descent).
Whichever method you choose, aim for 3 sets of 3-5 reps to start.
4. False Grip Rows
If you have access to rings or a low bar, false grip rows are a fantastic progression exercise.
– Set the rings or bar at about chest height.
– Lean back with straight arms, using the false grip.
– Pull your chest to your hands, keeping your body straight.
– Lower back down with control.
– Start with 3 sets of 8-10 reps.
5. Partial Range False Grip Pull Ups
Can’t quite make it all the way up? No problem! Partial reps are your friend.
– Start from a dead hang and pull up as high as you can.
– Lower back down with control.
– Each workout, try to pull a little higher.
– Aim for 3 sets of 3-5 reps.
6. False Grip Pull Up Holds
Once you can do a few full range false grip pull ups, add in some static holds at different positions.
– Pull up to the top, middle, or bottom third of the movement.
– Hold that position for 5-10 seconds.
– Lower back down with control.
– This builds strength in specific parts of the movement.
Don’t rush to move to the next level before you’ve mastered the current one. It took me months to get my first solid false grip pull up, but the payoff was worth every second of work.
Incorporating False Grip Pull Ups into Your Workout Routine
Alright, you’ve learned the technique, you’ve worked through the progressions, and now you’re ready to make false grip pull ups a regular part of your training.
Awesome! But how exactly do you fit them into your workout routine?
For Beginners
If you’re just starting out, here’s a simple way to incorporate false grip work into your routine:
1. Warm-up: Always start with a good warm-up. Include some wrist mobility exercises to prepare for the false grip.
2. Skill Work: At the beginning of your workout, when you’re fresh, spend 5-10 minutes practicing your current false grip progression. This could be hangs, scapular pulls, or assisted pull ups.
3. Main Workout: Continue with your regular routine. This might include regular pull ups, rows, push ups, and other bodyweight exercises.
4. Cool Down: End with some wrist stretches to prevent stiffness.
Frequency: Aim to practice false grip 2-3 times a week, allowing at least one day of rest between sessions.
For Intermediate Athletes
Once you can do a few false grip pull-ups, try this:
1. Warm-up: Include dynamic movements like arm circles and wrist rotations.
2. Skill Work: Spend 10-15 minutes on false grip pull ups. This could be 3-4 sets of max reps with perfect form.
3. Strength Work: Incorporate false grip pull ups into your main workout. For example:
– 3 sets of false grip pull ups
– 3 sets of dips
– 3 sets of push ups
– 3 sets of rows
4. Accessory Work: Include exercises to support your false grip strength, like farmer’s walks or dead hangs.
5. Cool Down: Stretch your forearms, wrists, and lats.
Frequency: You can now train false grip 3-4 times a week, but listen to your body and take rest days as needed.
For Advanced Athletes
If you’re crushing false grip pull ups and looking to take things to the next level:
1. Warm-up: Include specific preparation for advanced movements, like skin-the-cats or muscle up transitions.
2. Skill Work: Practice advanced variations or moves that use the false grip, like muscle ups or iron crosses.
3. Strength Work: Use false grip pull ups as your main pulling exercise. For example:
– 4 sets of weighted false grip pull ups
– 4 sets of handstand push ups
– 4 sets of front lever progressions
– 4 sets of planche progressions
4. Endurance Work: Try a false grip pull up AMRAP (As Many Reps As Possible) at the end of your workout.
5. Cool Down: Thorough stretching and possibly some self-massage for your forearms.
Frequency: You can train false grip nearly every day, but vary the intensity and volume to prevent overuse injuries.
Summing Up
We’ve covered a lot of ground! From understanding what a false grip pull up is, to its importance in calisthenics, how to perform it, progression techniques, incorporating it into your routine,
The false grip pull up isn’t just an exercise; it’s a gateway to a whole new world of calisthenics skills.
Whether your goal is to achieve your first muscle up, to build incredible grip strength, or simply to challenge yourself in a new way, the false grip pull up is your ticket to getting there.
Keep pulling, keep pushing, and most importantly, keep having fun with your training.
