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Alright, tip of the day: How to make your false grip awesome.
If you're working on dead hang or strict muscle ups, you want
to have a false grip because if you don't have a false grip,
it is going to be very hard to translate from the bottom position
to the top position. So a way to develop that is very simple.
All you do is jump up to a little box. Oh! You find a little bar.
And what you do is, you place your wrist on top of the bar. Can you
guys see that? Wrist on top of the bar. I'll place my other wrist
on top of the bar as well. And all I want to do is learn how to hang
from there. Notice that right now I have splayed fingers and I'm just
trying to put some weight on that and see if I can lock my elbows out and
maybe hang. If I can't hang, it doesn't feel comfortable, no big deal.
Just start scaling that. Once you feel comfortable with splayed fingers,
you want to try to make a little bit of a fist. So you put one hand
on top, the other hand on top as well, close that fist and try to
hang in that position. So all I'm doing is hanging from this flexed
wrist position. That's strengthening that position, making me feel
comfortable in that position, which you never will. But at least you're
getting the awareness and you're creating that new pattern and some
stuff will start happening. If you really feel comfortable with that,
you can start going back into your false grip on bar which is no hands
right now. Fist, pullup, back down. That's just going to once again
develop the comfort zone of you placing weight in the crease of that
flexed wrist position with a nice little grip, not grabbing onto
anything but just holding it there. And then getting comfortable pulling
without that false grip breaking. Try that a couple times. See if
that helps. And then you can translate that into the grip on the rings.