False Grip Hang

How to do it

1. Grip an overhead bar with a false grip, rolling the wrists over the top so the bar rests across the base of the palms rather than the fingers.
2. Set the hands just outside shoulder width and squeeze the knuckles down onto the bar to lock the wrist in the rolled position.
3. Brace the shoulders and core, then lift the feet from the floor to hang with a slight bend in the elbows.
4. Press the knuckles into the bar and curl the fingers hard, loading the forearm flexors to keep the wrist from rolling back to a normal grip.
5. Breathe in a steady rhythm while keeping the shoulder blades pulled gently down and back for each repetition.
6. Lower back to the floor with control between reps, resetting the false grip fully before starting again rather than letting it slip.

Muscles worked

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