This is the scene. I'm away from home for a few months. I choose not to join a local gym: too much hassle to get there by car, too little I like gyms (personal taste, and home gym habit).
I say to myself: why not make me then a period of calisthenics? The rediscovery of the naked-and-raw body, without frills and cast iron ... naked torso, Eminem shot from the cell phone, the boys of the posse watching my hundred muscle ups...
Maybe I'm exaggerating.
In any case. There is not a decent pull up bar, in the village park. But there is a carousel-castle-grill for children. Great.
Only problem: the "bar" is too thick, and I can't grasp it.
Solution?
Index
What is Calisthenics False Grip
Let's say that the false grip was created to carry out those exercises with the bar or rings that require you to go from underneath to above the support seamless. Like muscle ups, in fact.
The problem is that false grip… is difficult. Especially because wrist muscles need to be strengthened, which can turn out to be hard bones to condition.
Please note: i weak wrists open the doors to inflammation. And if you can train even when you have a accident, well: remember that the ones on the wrists are really stinky.
Basically it is a classic question of “particular” holds, see the false grip in flat bench (everyone should avoid it, but above all, avoid it if you are not a bench press pro!) or the hook grip in deadlift: strengthening them and getting used to them can be a really long process.
How the false grip is made
Important: contact between wrist and tool is never interrupted. Imagine that you bend your wrist at 90 degrees and that the bar or ring is in contact - throughout the exercise - with these. At this point, "wrap" the bar or ring with your fingers. This is the false grip.
Fundamental, I repeat: the contact between the tool and the wrist is never interrupted.
Precisely for this reason, the importance of the solid wrist returns.
The other difficulty with false grip, is the tendency, if you don't have one pinch (made with three fingers) really capable of sliding into the normal grip (the one you use to do pull ups, for example). A problem, because you will hardly be able to make the transition to the second half of the muscle up (the one above the bar) smoothly and efficiently.
Solution? Wrist roller like there was no tomorrow.
A curiosity about false grip
The false grip it is also called carpeal grip (because it involves the carpus, the wrist). If you have a kettlebell and need to curl your biceps… grab the false grip handle. Your tendons will thank me!
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