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Playlist video : 14

How to Pullup - Advanced 2.

How to Pullup #14 - Advanced 2 Parkour Tutorial. [089]

tutorial

Video Details

The false grip position can elevate your pull-up game and enhance your overall gymnastic skills. This advanced grip technique not only prepares you for challenging moves like muscle ups and climb-ups but also helps with versatility on the gymnastics rings. Since many of us struggle with grip fatigue and transition between movements, understanding the mechanics behind the false grip is essential for building the strength and technique needed for more complex exercises.

To get started, approach the bar and instead of a traditional grip, extend your hands so that your fingers and wrists create a welcoming overhang over the bar. Your fingers should bend backward as you position yourself. In this grip, your wrists take on the burden of your body weight—think of it as if you're climbing over a flat surface, with your hands supporting your weight at the pivot point of your wrists, instead of only your fingers. When performing pull-ups in the false grip, maintain a dead hang and avoid bouncing or kipping; control is key to mastering this grip. As you pull up, remember to keep your wrists engaged, as this will not only create a stronger pull but also prepare your body for those muscle up transitions later on.

Mastering the false grip can be challenging at first, and it's normal for the position to feel a little uncomfortable as you train your body to adapt. You may experience some soreness since the muscles aren't used to this wrist positioning. Nevertheless, it’s important to differentiate between good discomfort from exertion and potential injury. Ultimately, incorporating the false grip into your training will bolster your pull-up ability and lay the groundwork for more advanced gymnastic maneuvers. As you develop your skill in this grip, you’ll find it improves functionality in various movements, taking your training to new heights.

To engage the false grip effectively, focus on positioning the wrists as the primary support rather than relying solely on your fingers.
Control your movements to avoid unnecessary bouncing; aim for a steady, measured pace for each repetition.
Embrace the initial discomfort as part of the learning process, and stay mindful of your form to avoid any injuries.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.06
														this episode is the advanced option
													
																									
														2.55
														number two and we're going to be looking
													
																									
														4.98
														at a very slight difference with the
													
																									
														7.35
														mechanics today this is going to be the
													
																									
														10.26
														false grip position so the idea with
													
																									
														14.16
														this episode is we're going to be
													
																									
														15.48
														looking at what we call the false grip
													
																									
														17.55
														now the idea with the false grip is
													
																									
														19.949
														we're trying to replicate a muscle up
													
																									
														23.369
														position or a climb up position and also
													
																									
														27.09
														the way that you use gymnastics rings as
													
																									
														29.82
														well with the false grip position we are
													
																									
														33.21
														going to change our grip on the bar
													
																									
														36.12
														where we would normally be grabbing the
													
																									
														39.03
														bar like this actually what we're going
													
																									
														41.85
														to do now is go past the bar and we're
													
																									
														45.719
														now going to be in this position so the
													
																									
														49.59
														reason this is called a false grip is
													
																									
														51.51
														because actually so your fingers are
													
																									
														53.699
														going to come back you're not actually
													
																									
														56.12
														gripping the bar it kind of looks like
													
																									
														58.71
														rah but this is false you're not
													
																									
														61.77
														gripping the bar you're going past the
													
																									
														63.96
														bar so the key is that you are on the
													
																									
														67.979
														wrist and this is going to take the
													
																									
														71.25
														entire load of the body weight or the
													
																									
														74.159
														pull up that you're doing so the reason
													
																									
														76.29
														for this is that if we were climbing up
													
																									
														79.32
														onto a wall and the wall was flat on the
													
																									
														82.29
														top we would actually be in this
													
																									
														85.02
														position you would actually be putting
													
																									
														87.9
														your entire hand over the top of the
													
																									
														90.45
														wall trying to climb up on the wall with
													
																									
														93.869
														this position or this position
													
																									
														96.11
														essentially there would be very very
													
																									
														99.18
														hard because by the time your forearm is
													
																									
														101.88
														flat and straight you would have to
													
																									
														104.28
														change your hand position now we're
													
																									
														106.829
														going to look at climb up some muscle
													
																									
														108.36
														ups in a different series but for today
													
																									
														110.939
														we're going to be looking at making the
													
																									
														112.95
														pull-ups slightly harder by practicing
													
																									
														115.89
														this position or this position you're
													
																									
														119.43
														gonna see that I've rigged the GoPro up
													
																									
														121.56
														here so you're gonna get a much better
													
																									
														123.39
														view of where my hands are going to be
													
																									
														125.81
														so both hands are going to be over the
													
																									
														129.39
														top
													
																									
														129.69
														and I'm going to be bringing my fingers
													
																									
														131.61
														back so I'm not
													
																									
														132.61
														this position I'm going to be in this
													
																									
														136.09
														position okay so again from here dead
													
																									
														140.32
														hang position pull up and back down
													
																									
														148.78
														with the fingers pulling back the idea
													
																									
														152.08
														is that they're gonna stop you from
													
																									
														153.76
														slipping downwards and back into this
													
																									
														156.52
														position the fingertips are pushing back
													
																									
														158.95
														into the bar and they can stop that
													
																									
														161.86
														slide why do this with the muscle up the
													
																									
														165.91
														muscle up can actually be done a couple
													
																									
														168.67
														of different ways but one of those ways
													
																									
														171.01
														is with a false grip position so when
													
																									
														174.4
														you're doing the muscle up you can
													
																									
														176.29
														actually start in this position and
													
																									
														179.02
														you're going to pull up and climb up
													
																									
														181.84
														like that the second Pro for this is
													
																									
														185.28
														that if you're practicing climb ups you
													
																									
														188.59
														are also practicing the position that
													
																									
														190.6
														you would be climbing up on which would
													
																									
														193.24
														be a flat open hands like this so
													
																									
														195.58
														imagine that the bar is actually the top
													
																									
														197.95
														of a wall your hand would be flat on top
													
																									
														200.38
														of that wall in this position again the
													
																									
														203.59
														pivot point would be at your wrist so
													
																									
														207.49
														your wrist would be where the pivot
													
																									
														209.23
														point is not on the edge of your fingers
													
																									
														212.65
														and where your knuckles are you want
													
																									
														214.39
														that wrist to be the pivot point and
													
																									
														216.43
														that is the bit that you are going to
													
																									
														218.95
														move up and down on so this different
													
																									
														221.709
														mechanic of just changing the position
													
																									
														224.8
														of how you're gripping the bar means
													
																									
														227.44
														that you're going to start becoming a
													
																									
														228.94
														lot more functional with that pull-up
													
																									
														231.19
														you're going to be able to start
													
																									
														232.81
														thinking about transitioning into those
													
																									
														235.03
														other movements and it means that you're
													
																									
														237.549
														going to be able to take your body
													
																									
														239.17
														weight on that wrist portion and you're
													
																									
														242.11
														going to find that a lot of the weight
													
																									
														243.73
														is going to be applied to the bottom of
													
																									
														246.1
														the thumb and the wrist I also mentioned
													
																									
														249.61
														rings so with the gymnastics ring the
													
																									
														253.87
														way that you want to do muscle ups on
													
																									
														256.39
														rings and other different types of
													
																									
														258.4
														movement you would also be holding this
													
																									
														261.04
														in what we call a false grip so with
													
																									
														263.65
														this the idea would be a shell turn it
													
																									
														266.29
														this way is the the edge of your wrist
													
																									
														270.13
														so this section here the the crease of
													
																									
														273.4
														your wrist is where the hand would hold
													
																									
														277.99
														so you can see that it is like this
													
																									
														279.789
														false grip position as well I'm not
													
																									
														281.77
														actually
													
																									
														282.33
														holding the bar I mean a false grip on
													
																									
														284.729
														my wrist
													
																									
														285.81
														here and this is how you do the pull-up
													
																									
														289.02
														on the Rings as well so you would be in
													
																									
														292.199
														this position and you would pull up and
													
																									
														294.659
														then if you wanted to move into the
													
																									
														297.36
														muscle up what happens is the ring turns
													
																									
														300.24
														out and you can push and then you come
													
																									
														303.389
														back into that false grip position so
													
																									
														307.379
														one of the bad issues with this is that
													
																									
														310.02
														this slightly different mechanic is
													
																									
														312.289
														gonna feel a little bit more painful
													
																									
														314.9
														because your body is not going to be
													
																									
														317.94
														used to using this wrist as a pivot
													
																									
														321.06
														point and as a position to take a load
													
																									
														323.729
														so your body weight it's gonna start by
													
																									
														327.419
														being very very painful at the beginning
													
																									
														329.55
														now we want to try to get used to this
													
																									
														332.28
														as long as you've got to be able to make
													
																									
														335.219
														sure that you're not causing damage to
													
																									
														337.62
														yourself and that the pain is not
													
																									
														339.99
														because you are putting yourself in the
													
																									
														342
														wrong position you're actually
													
																									
														343.529
														physically hurting yourself you want to
													
																									
														345.75
														feel the kind of pain that you get from
													
																									
														349.229
														a lot of exercise or the type of pain
													
																									
														352.349
														where you know that it's not actually
													
																									
														354.99
														damaging you it is just something you're
													
																									
														356.849
														not used to doing so on top of it being
													
																									
														359.819
														slightly more unpleasant being in this
													
																									
														362.069
														position there is actually a second part
													
																									
														365.039
														to this that actually makes this a
													
																									
														367.11
														little bit more difficult so when your
													
																									
														370.77
														hands are in this position what will
													
																									
														373.65
														happen is because your hands and fingers
													
																									
														377.039
														are pulled back your forearm is
													
																									
														380.21
														automatically turned on and it is
													
																									
														383.069
														automatically tense and you're going to
													
																									
														385.229
														find that you you're not going to be
													
																									
														387.69
														able to hang very easily in the bottom
													
																									
														391.469
														dead hang position in this position and
													
																									
														394.229
														you're going to find that actually
													
																									
														396.599
														holding the bottom position is going to
													
																									
														400.65
														be very tough hold yourself on and dead
													
																									
														404.19
														hang on the wrists lastly because of
													
																									
														408
														that position where the false grip is
													
																									
														410.55
														going to cause the forearms to keep
													
																									
														413.25
														switched on
													
																									
														414.909
														it means that when you're at that bottom
													
																									
														417.119
														near-dead Hank position everything is
													
																									
														420.099
														still switched on and it means it's
													
																									
														421.899
														going to be easier for you to Kip and
													
																									
														424.479
														bounce back up into the next repetition
													
																									
														427.119
														and you really don't want to do that you
													
																									
														429.879
														don't want to be bouncing on to those
													
																									
														431.979
														ligaments and bouncing on those muscles
													
																									
														433.99
														you want to control it down and control
													
																									
														436.749
														it back up without having to bounce up
													
																									
														438.969
														and down try and get away from that even
													
																									
														442.24
														though it's going to be easier for you
													
																									
														444.399
														to do because you're not going to be in
													
																									
														446.589
														that relaxed state try to keep it under
													
																									
														450.039
														control and try to keep it so you're at
													
																									
														453.189
														a very steady pace so hopefully you've
													
																									
														456.309
														got something out of this advanced
													
																									
														457.689
														version this is as I've said a very
													
																									
														460.839
														slight small mechanical change but it
													
																									
														463.929
														will make things a lot lot harder with
													
																									
														465.999
														the pull-up however it will mean that
													
																									
														468.55
														things are going to become a lot more
													
																									
														470.199
														functional later on and it's going to
													
																									
														472.029
														translate over to those other movements
													
																									
														474.459
														within parkour so you really want to try
													
																									
														477.069
														to start getting used to doing false
													
																									
														478.809
														grip on the bar and false grip to try
													
																									
														481.779
														and climb up onto things
													
																									
														490.71
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:04,000
this episode is the advanced option

2
00:00:02,000 --> 00:00:06,000
number two and we're going to be looking

3
00:00:04,000 --> 00:00:09,000
at a very slight difference with the

4
00:00:07,000 --> 00:00:13,000
mechanics today this is going to be the

5
00:00:10,000 --> 00:00:15,000
false grip position so the idea with

6
00:00:14,000 --> 00:00:17,000
this episode is we're going to be

7
00:00:15,000 --> 00:00:19,000
looking at what we call the false grip

8
00:00:17,000 --> 00:00:22,000
now the idea with the false grip is

9
00:00:19,000 --> 00:00:26,000
we're trying to replicate a muscle up

10
00:00:23,000 --> 00:00:29,000
position or a climb up position and also

11
00:00:27,000 --> 00:00:33,000
the way that you use gymnastics rings as

12
00:00:29,000 --> 00:00:35,000
well with the false grip position we are

13
00:00:33,000 --> 00:00:38,000
going to change our grip on the bar

14
00:00:36,000 --> 00:00:41,000
where we would normally be grabbing the

15
00:00:39,000 --> 00:00:45,000
bar like this actually what we're going

16
00:00:41,000 --> 00:00:48,000
to do now is go past the bar and we're

17
00:00:45,000 --> 00:00:50,000
now going to be in this position so the

18
00:00:49,000 --> 00:00:53,000
reason this is called a false grip is

19
00:00:51,000 --> 00:00:55,000
because actually so your fingers are

20
00:00:53,000 --> 00:00:58,000
going to come back you're not actually

21
00:00:56,000 --> 00:01:01,000
gripping the bar it kind of looks like

22
00:00:58,000 --> 00:01:03,000
rah but this is false you're not

23
00:00:61,000 --> 00:01:07,000
gripping the bar you're going past the

24
00:00:63,000 --> 00:01:10,000
bar so the key is that you are on the

25
00:00:67,000 --> 00:01:13,000
wrist and this is going to take the

26
00:00:71,000 --> 00:01:16,000
entire load of the body weight or the

27
00:00:74,000 --> 00:01:19,000
pull up that you're doing so the reason

28
00:00:76,000 --> 00:01:22,000
for this is that if we were climbing up

29
00:00:79,000 --> 00:01:24,000
onto a wall and the wall was flat on the

30
00:00:82,000 --> 00:01:27,000
top we would actually be in this

31
00:00:85,000 --> 00:01:30,000
position you would actually be putting

32
00:00:87,000 --> 00:01:32,000
your entire hand over the top of the

33
00:00:90,000 --> 00:01:35,000
wall trying to climb up on the wall with

34
00:00:93,000 --> 00:01:38,000
this position or this position

35
00:00:96,000 --> 00:01:41,000
essentially there would be very very

36
00:00:99,000 --> 00:01:44,000
hard because by the time your forearm is

37
00:00:101,000 --> 00:01:45,000
flat and straight you would have to

38
00:00:104,000 --> 00:01:48,000
change your hand position now we're

39
00:00:106,000 --> 00:01:50,000
going to look at climb up some muscle

40
00:00:108,000 --> 00:01:52,000
ups in a different series but for today

41
00:00:110,000 --> 00:01:54,000
we're going to be looking at making the

42
00:00:112,000 --> 00:01:58,000
pull-ups slightly harder by practicing

43
00:00:115,000 --> 00:01:60,000
this position or this position you're

44
00:00:119,000 --> 00:01:62,000
gonna see that I've rigged the GoPro up

45
00:00:121,000 --> 00:01:65,000
here so you're gonna get a much better

46
00:00:123,000 --> 00:01:69,000
view of where my hands are going to be

47
00:00:125,000 --> 00:01:68,000
so both hands are going to be over the

48
00:00:129,000 --> 00:01:71,000
top

49
00:00:129,000 --> 00:01:71,000
and I'm going to be bringing my fingers

50
00:00:131,000 --> 00:01:75,000
back so I'm not

51
00:00:132,000 --> 00:01:79,000
this position I'm going to be in this

52
00:00:136,000 --> 00:01:87,000
position okay so again from here dead

53
00:00:140,000 --> 00:01:87,000
hang position pull up and back down

54
00:00:148,000 --> 00:01:92,000
with the fingers pulling back the idea

55
00:00:152,000 --> 00:01:96,000
is that they're gonna stop you from

56
00:00:153,000 --> 00:01:98,000
slipping downwards and back into this

57
00:00:156,000 --> 00:01:101,000
position the fingertips are pushing back

58
00:00:158,000 --> 00:01:104,000
into the bar and they can stop that

59
00:00:161,000 --> 00:01:107,000
slide why do this with the muscle up the

60
00:00:165,000 --> 00:01:110,000
muscle up can actually be done a couple

61
00:00:168,000 --> 00:01:113,000
of different ways but one of those ways

62
00:00:171,000 --> 00:01:116,000
is with a false grip position so when

63
00:00:174,000 --> 00:01:118,000
you're doing the muscle up you can

64
00:00:176,000 --> 00:01:121,000
actually start in this position and

65
00:00:179,000 --> 00:01:125,000
you're going to pull up and climb up

66
00:00:181,000 --> 00:01:127,000
like that the second Pro for this is

67
00:00:185,000 --> 00:01:130,000
that if you're practicing climb ups you

68
00:00:188,000 --> 00:01:132,000
are also practicing the position that

69
00:00:190,000 --> 00:01:134,000
you would be climbing up on which would

70
00:00:193,000 --> 00:01:137,000
be a flat open hands like this so

71
00:00:195,000 --> 00:01:139,000
imagine that the bar is actually the top

72
00:00:197,000 --> 00:01:142,000
of a wall your hand would be flat on top

73
00:00:200,000 --> 00:01:147,000
of that wall in this position again the

74
00:00:203,000 --> 00:01:148,000
pivot point would be at your wrist so

75
00:00:207,000 --> 00:01:152,000
your wrist would be where the pivot

76
00:00:209,000 --> 00:01:154,000
point is not on the edge of your fingers

77
00:00:212,000 --> 00:01:155,000
and where your knuckles are you want

78
00:00:214,000 --> 00:01:158,000
that wrist to be the pivot point and

79
00:00:216,000 --> 00:01:161,000
that is the bit that you are going to

80
00:00:218,000 --> 00:01:163,000
move up and down on so this different

81
00:00:221,000 --> 00:01:166,000
mechanic of just changing the position

82
00:00:224,000 --> 00:01:168,000
of how you're gripping the bar means

83
00:00:227,000 --> 00:01:170,000
that you're going to start becoming a

84
00:00:228,000 --> 00:01:171,000
lot more functional with that pull-up

85
00:00:231,000 --> 00:01:174,000
you're going to be able to start

86
00:00:232,000 --> 00:01:176,000
thinking about transitioning into those

87
00:00:235,000 --> 00:01:179,000
other movements and it means that you're

88
00:00:237,000 --> 00:01:181,000
going to be able to take your body

89
00:00:239,000 --> 00:01:183,000
weight on that wrist portion and you're

90
00:00:242,000 --> 00:01:185,000
going to find that a lot of the weight

91
00:00:243,000 --> 00:01:188,000
is going to be applied to the bottom of

92
00:00:246,000 --> 00:01:193,000
the thumb and the wrist I also mentioned

93
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rings so with the gymnastics ring the

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way that you want to do muscle ups on

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rings and other different types of

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movement you would also be holding this

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in what we call a false grip so with

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this the idea would be a shell turn it

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this way is the the edge of your wrist

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so this section here the the crease of

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your wrist is where the hand would hold

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so you can see that it is like this

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false grip position as well I'm not

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actually

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holding the bar I mean a false grip on

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my wrist

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here and this is how you do the pull-up

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on the Rings as well so you would be in

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this position and you would pull up and

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then if you wanted to move into the

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muscle up what happens is the ring turns

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out and you can push and then you come

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back into that false grip position so

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one of the bad issues with this is that

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this slightly different mechanic is

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gonna feel a little bit more painful

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because your body is not going to be

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used to using this wrist as a pivot

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point and as a position to take a load

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so your body weight it's gonna start by

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being very very painful at the beginning

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now we want to try to get used to this

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as long as you've got to be able to make

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sure that you're not causing damage to

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yourself and that the pain is not

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because you are putting yourself in the

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wrong position you're actually

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physically hurting yourself you want to

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feel the kind of pain that you get from

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a lot of exercise or the type of pain

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where you know that it's not actually

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damaging you it is just something you're

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not used to doing so on top of it being

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slightly more unpleasant being in this

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position there is actually a second part

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to this that actually makes this a

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little bit more difficult so when your

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hands are in this position what will

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happen is because your hands and fingers

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are pulled back your forearm is

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automatically turned on and it is

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automatically tense and you're going to

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find that you you're not going to be

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able to hang very easily in the bottom

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dead hang position in this position and

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you're going to find that actually

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holding the bottom position is going to

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be very tough hold yourself on and dead

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hang on the wrists lastly because of

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that position where the false grip is

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going to cause the forearms to keep

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switched on

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it means that when you're at that bottom

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near-dead Hank position everything is

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still switched on and it means it's

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going to be easier for you to Kip and

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bounce back up into the next repetition

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and you really don't want to do that you

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don't want to be bouncing on to those

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ligaments and bouncing on those muscles

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you want to control it down and control

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it back up without having to bounce up

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and down try and get away from that even

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though it's going to be easier for you

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to do because you're not going to be in

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that relaxed state try to keep it under

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control and try to keep it so you're at

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a very steady pace so hopefully you've

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got something out of this advanced

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version this is as I've said a very

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slight small mechanical change but it

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will make things a lot lot harder with

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the pull-up however it will mean that

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things are going to become a lot more

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functional later on and it's going to

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translate over to those other movements

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within parkour so you really want to try

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to start getting used to doing false

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grip on the bar and false grip to try

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and climb up onto things

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you

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

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