No-wrist hang/pull-up progression

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  • #29890
    gettingon
    Member

    I’d like to start learning to hang just off my wrists. Not sure how to go about it if I can’t support my full weight on my wrists by hanging? start off standing and put as much weight on the bar as I can? not sure how to measure this in order to increase over time. Tips appreciated!

    #29892
    Robby Taylor
    Member

    Are you talking about an exaggerated false grip like Al does for slow bar muscle ups? The bottom is actually the hardest part due to the strength and flexibility needed in the wrists.

    I recommend trying a flex hang first. Do a regular flex hang with a normal overhand grip, then reorient your wrists one at a time while holding the top position. You can eventually do pull ups like this, but if you can’t come down to a full hang that’s fine go as low as you can while keeping the false grip. You will improve over time.

    You can also do Australian pull ups with a false grip.

    #29891
    gettingon
    Member

    Great, thanks Robby!

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