False grips

Hi all,

This is my first post ever here! I need some help/tips on false grips. I don't know if I'm doing them incorrectly or if I'm just weak but I get pain on the top of my wrist when doing false grip pull ups on the rings. Are there any progressive exercises (such as rows?) that I can do to help strengthen the affected area? Any help would be appreciated! Hope I posted in the right section, if not point me in the right direction

Peace

Wrist rollers will be your best friend. Move slowly, not explosively.

Yeah, I like having newbies do them in rows first since most kids aren't able to just hang in false grip. Let them do rows to MU transition. They enjoy it (somewhat).

tape your wrists. with pretty much any type of rings you need to tape your wrists.

there really isn't much to strengthen in that area. it's mainly getting used to the pain of it.

Blairbob said:

Yeah, I like having newbies do them in rows first since most kids aren't able to just hang in false grip. Let them do rows to MU transition. They enjoy it (somewhat).

tape your wrists. with pretty much any type of rings you need to tape your wrists.

there really isn't much to strengthen in that area. it's mainly getting used to the pain of it.

Strange, I never had pain.

The wrist tape is a reasonable protective measure for skin abrasions, but it sounds like the pain is on the back of the wrists, which could indicate incorrect hand position but also indicates weak hands and wrists. Strengthening those areas is the way to go.

Slow, high repetition grippers like what you guy in the store are a much better workout than you would think for your hand muscles. Doing them fast is fun and will give you a burn quickly, but squeezing them more slowly and keeping constant tension (2-3 seconds squeeze in, 2-3 seconds release tension steadily) without ever relaxing will be what trains that tissue most effectively. It is a good idea to do both, but I'd spend most of your time on the slow stuff right now.

posting here since I didn't want to create a new topic. I am having toruble maintaining a false grip when I do fornt and back lever work. With front lever, I can hold it for a while, but then lose it as I fatigue. Back lever I find it nigh impossible to maintain a good false grip. I can do MU's with a false grip even on the negative, no problem. Is this just a symptom of weakness in the false grip, or is maintaining false grip in back lever not something that should even be done? Slightly unrelated, but how hard should MU's be worked, and how proficient should one become for serious ring work?

Is there a false grip tutorial, article, or description on the website?

I could not find one.

Don't use a false grip to train levers. False grip is a tool to make things easier. Levers don't really need this.

By the time you are ready to do serious ring strength, muscle ups will feel very easy.

In regards to zach's post. It would be useful to keep a false grip while going through multiple movements in order to move easily between them. However it isn't really needed for dedicated lever training.