Why Mastering False Grip Is A Game Changer For Calisthenics

You already know that false grip is something you “should” learn for calisthenics. But has any coach actually told you why? It feels so awkward at first, I don’t blame you for giving up if nobody has explained why it’s a real game changer.

Because it is. Once you master false grip, you’ll have access to calisthenics movements that are difficult (or impossible) with a conventional grip on gymnastics rings. Let’s approach false grip as a skill in its own right, and get right into how to learn it, what to practice, and how to push through that early uncomfortable stage.

What Is False Grip In Calisthenics?

When you hold gymnastics rings with a normal grip, the rings sit between your palm and fingers. In false grip, you rotate your wrist so the rings sit on the heel of your hand. The wrist is in a more flexed position than in a standard grip.

Why Does Calisthenics Use False Grip?

Why was this weird grip invented? Believe me, many athletes have asked me what the point of false grip is (usually right at the point where they’re struggling to get their hand and wrist over the rings).

False grip changes your starting position for pulling and transitions. With the hand and wrist positioned like this, you can move more easily from under the rings to above them, and get your body higher relative to the rings – why false grip is such a game changer for ring muscle ups and drills.

I know false grip feels like torture at first, but it’s not some weird invention designed to make things more difficult. Quite the opposite – it puts you in a mechanically useful position for a high-skill movement.

Why Does False Grip Hurt and How Can I Get Used To It

OK, real talk. Yes, false grip is uncomfortable at first. If any of you reading this do Olympic weightlifting, compare it to hook grip. That hurt at first, right, but now you won’t be without it.

False grip is kind of our equivalent. It’s unfamiliar, and uses muscles that probably need to be strengthened. Some people also find it presses on more delicate parts of the wrist. But it’s worth it. Getting used to false grip is about gradual exposure, not grinning and bearing it.

How To Start Doing False Grip

Here’s how I’d teach a beginner to start doing false grip. Remember, little and often will help you get used to the uncomfortable feeling.

Find the position

Use low rings, or support your feet on something so you can practice the wrist position with your bodyweight supported.

Practice the wrist angle

Get comfortable bending your wrist and putting the heel of your hand on the ring.

Partial weight

Keep your feet on the floor and shift a little more weight into the rings.

False grip hang

Once false grip feels manageable, support your full bodyweight for a few seconds.

False grip ring row

Introduce movement by doing a few reps of ring rows with your hands in false grip.

Progress to pulling

Eventually, you can combine false grip with training your pulling strength.

Best Calisthenics Drills For False Grip

• Supported false grip holds – learn the position while being able to control how much bodyweight you add
• Feet-assisted false grip hangs – introduce pulling with false grip, to bridge the gap between static hold and movement
• False grip ring rows – change the angle of your body to add or remove bodyweight
• Ring muscle-up transition drills – an advanced drill that will prove why false grip really is a game changer
  

Common False Grip Questions 

Here are some of the questions I hear most often in calisthenics gyms!

Do I need chalk or tape for false grip?

Chalk can reduce sweat and make your grip easier, and tape could help if your skin is rubbing, but it doesn’t help you learn the hand/wrist position.

Is false grip just for gymnastics rings?

You can use false grip on fixed calisthenics equipment, but it’s most associated with rings because rings can rotate and move with you. In my opinion, rings are where you’ll find false grip most useful as you move through your calisthenics journey.

Why Is False Grip Good For Calisthenics?

Back to our original question about false grip being a game changer for calisthenics. Without it, you’re trying to pull yourself high enough on the rings and then change your hand position. In false grip, you’ve already positioned your hands and wrists in the right place to get you up and over the rings, and into the next phase.

Good luck and let us know if you need help with false grip.