False grip Pullup Progression
False grip Pullup Progression
You want some strong forearms? Well false grip pull-ups is one of the best ways to achieve it!
This type of Pull-up is great for forearm development and it helps get the strict Muscle-up with false grip.
For a Complete Calisthenic Routine, check my book with over 120 exercises, including Planche, Front lever, V-sit, Dragon Flag or Pistol squat progressions! Check HERE for more!
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VIDEO here: https://www.youtube.com/watch?v=WGw7YEOUkPY
I’m using a pseudo false grip as my bar is very slippery.
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PROGRESSIONS:
1. Bent-arm hang with false grip
This exercise is useful to strengthen your wrist and finger flexor muscles.
With a shoulder width underhand grip and bent elbows, hang on the bar by placing your wrists on the bar.
This grip focuses on biceps and brachialis.
Practice until you can hold 5 sets of at least 20 seconds.
False grip Pullups
2. Straight-arm hang with false grip
With elbows COMPLETELY extended (locked), hang on the pull-up bar with a false grip.
Tilt your pelvis posteriorly (PPT) by engaging abs and glutes.
*At first this exercise is almost impossible to do with straight-arms, but it’s just a matter of some practice.
Practice until you can hold 5 sets of at least 20 seconds.
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3. False grip Rows
This version of the exercise is done with bent knees.
Spread your legs apart to make it easier.
Place your wrist on the pull-up bar. For a better grip you can grab the bar with the tips of your fingers.
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4. False grip partial Pull-ups
At first you probably won’t be able to do false grip pull-ups with full R.O.M, so limiting the range of motion could be a good idea. Go half way donwn and then go back up.
False grip Pullup Progression
The last step is doing Pull-ups with a false grip. Completely extend your elbows at the bottom.
Engage your abs and glutes to stabilize better your body (posterior pelvic tilt).
This type of pull-up works your forearm muscles, latissimus dorsi, teres major, brachialis, biceps and rectus abdominis muscle.
For much more, please check the video
