False Grip Technique for Leverage

**mavsluva** · 08-21-2006, 08:31 PM

I thought this was worth sharing. Having been a gymnast for most of my life, most people are amazed at how long I can hang from a bar, the number of pullups I can do, etc. Some of this may be old news to some of you, but some others might find this very informative. I mentioned in a different thread that I currently teach a class at my local gymnasium that's based upon gymnastic related exercises and techiques, so I thought I would mention it here as well. Here's what I said:

Gymnast secret: On of the main reasons why most gymnast are able to hang or suspend themselves in the air using their hands is because of the false grip technique. A false grip consist of locking the end of your fingers by creating a cup or "hook-like" position with your fingers. This puts much less stress on your forearms, which is critical in being able to sustain ones self with their hands while doing exercises such as the olympic rings. Also, this false grip technique is very beneficial while performing exercises such as the lat pulldown and your basic overhand pullup. The false grip technique forces you to keep your elbows wide to achieve maximum leverage. Also, try keeping your thumbs running straight underneath the pulldown or pullup bar to ensure proper biomechanics. Try this technique as most of you will find yourself keeping your wrist straps at home moving forward.

Grace and peace,
Mavsluva

**PurplePatriot** · 08-21-2006, 09:12 PM

i cant get a good visual on it, would try it tho.

**mavsluva** · 08-21-2006, 09:14 PM

I'll post a picture of what I'm talking about tomorrow.

**humungus88** · 08-21-2006, 09:22 PM

Originally Posted by mavsluva

I'll post a picture of what I'm talking about tomorrow.

Please do, I'm interested.

**stunner5000pt** · 08-21-2006, 10:48 PM

i havnet tried the thumb along the bar but i have put my thumpb alongisde my other fingers while doing wide grip chinups... i havent found a significant difference, though

i will try the thumb along tomorrow

**mavsluva** · 08-22-2006, 07:54 AM

Ok, here's a number of different shots that I took this morning pertaining to this technique. It was kinda difficult trying to do this with a camera in one hand! I took front and back pictures to help ilustrate what the position of the hand should look like. I've also used a lat pulldown bar, a pullup bar, and a dumbell to show you how I incorporate this technique for added leverage for all pulling exercises. I also use this grip when doing dead lifts, shrugs, and lower cable rows with the triangle attachment, etc. I'll steer away from this technique for a few pulling sets so I can make sure that my forearms are getting a good work out.

Enjoy!

**Mike_Huck** · 08-26-2006, 06:07 PM

Good info, thanks man.

**matt50** · 09-08-2006, 04:30 PM

thanks i'll try this next time i'm at the gym

***perfectbeast2001*** · 01-01-2007, 06:05 PM

great post mavs, bump!

**beuleux** · 01-07-2007, 09:41 AM

Bump again... great idea.. never seen that in a gym before, more people should see this. Daym I just got back from the gym I wouldve tried it out if Id seen it earlier.

Hmmmm wonder if the gutter will support my weight.

**LatinoPR** · 01-11-2007, 10:20 PM

Awesome...i'll give it a try.

LPR.

**beuleux** · 01-12-2007, 03:57 AM

Tried it the other day, it works well with a bit of chalk, still going to use straps though I got enogh calous's as it is.

**taufeedawg1** · 01-12-2007, 01:46 PM

That is great info. I have often trined doing some thing like it before. But I was doing wrong. It is good to know the right way now. Thanks

**boostedevo8** · 01-12-2007, 02:19 PM

i usually use that grip when i do wide lat pull down behind by head.....its alot more comfortable then the thumb around the bar ...but its the only one i use it on

**krusher** · 01-28-2007, 01:37 PM

good idea ill have to try it

**jk486994** · 02-05-2007, 01:05 PM

Great post! will try it in my next routine

**Streaker** · 02-12-2007, 11:11 AM

Bump

**Lucius Leftfoot** · 04-05-2007, 07:02 PM

good info...i've been havin trouble gettin my back sore for a while now. will definitely try on my next workout.

**naturalsux** · 04-05-2007, 07:41 PM

i used it for chin ups and was able to get more reps.
Thanks!

**Dude-Man** · 04-06-2007, 09:18 AM

Just make sure you don't try to do it for pushing exercises...

**saberu** · 04-30-2007, 04:12 PM

talk about a trade secret...I can't wait to try that

**skank** · 04-30-2007, 05:17 PM

I have been using this technique on pulldowns for a long time. Its more comfortable. I'll try it on shrugs and other pulling exercises this week. I don't know about deads though.