A lot of calisthenics skills involve hanging. Front lever. Back lever. Human flag. Muscle-ups. Pull-ups. Swings. So naturally people ask… “Should I train grip?” Short answer 👉 usually no. Long answer 👉 sometimes yes — for very specific reasons. Let’s break it down. 🤔 Why grip usually isn’t the problem For most bar skills, grip is NOT what fails first. It’s usually the bigger muscles: • Back • Shoulders • Core That’s why just crushing grip all the time doesn’t magically fix pull-ups or muscle-ups. So if your goal is ONLY pull-ups or levers… You probably don’t need dedicated grip work. 🧠 So when SHOULD you train grip? There are really only three good reasons 👇 1️⃣ You want hanging-based skills Things like: • Bar swings • Monkey bars • 180s / 360s • Ninja-style movement If you want real body control while hanging, grip matters. 2️⃣ Grip is the hidden limiter Some people fail skills early because: • Grip gives out first • They can’t stay on the bar long enough • They panic when fatigue hits If your body has strength but your hands quit — grip training helps. 3️⃣ You want better pulling range (muscle-up prep) Most pull-up struggles happen at the TOP. Chin above bar. Chest to bar. If you’re going to hang anyway… Why not train that top position? 💪 How to train grip (the right way) Treat it like any other muscle. Option 1️⃣ Strength-focused hangs Hang as hard as possible. • One-arm hangs • Added weight • Fingertip emphasis If you can hang longer than ~30 seconds, it’s too easy. Option 2️⃣ Micro-hangs (circuits) Think: • 5 sec hang • 10 sec rest • Repeat 4–6 times That’s one set. Both work. Pick one. 🔥 Bonus: Grip + pull-up carryover Instead of JUST dead hanging, do this 👇 Hold the bar at the top (chin over bar). Then slowly drop into a dead hang. Now you’re training: • Grip • Upper pull strength • Muscle-up range Way more efficient. 🌀 Why swinging changes everything Swinging increases load on: • Grip • Shoulders • Core Side-to-side swings → bar swings → spins.

You’ve probably heard this a thousand times: “Just squeeze your core.” Planche. Front lever. Back lever. Human flag. Even pull-ups. Sounds right… but it’s actually wrong. After coaching hundreds of athletes (and coming from a gymnastics background), here’s the truth 👇 🧠 Why “squeeze your abs” doesn’t work Try this right now. Stand up. Touch your toes. Now “squeeze your abs” as hard as you can… You can still bend forward. So clearly, squeezing your abs does NOT lock your body into position. That means abs alone are NOT what keeps you tight in skills. 🔑 The real secret: posterior chain control What actually keeps your body tight is your posterior chain: • Glutes • Hamstrings • Lower back This is what locks your body into a single, solid unit. Try this test 👇 Squeeze your glutes HARD. Now try to bend forward. You won’t get very far. That’s the difference. This is what actually keeps your body straight in skills. 🤸 Why this matters for calisthenics skills Let’s use the planche. If your shoulders move but your hips lag behind… You lose kinetic energy. The lever gets harder. The skill feels impossible. Same thing with: • Dragon flag • Handstand • Human flag You want your entire body to move as ONE unit. Loose hips = energy leaks. Tight posterior chain = efficiency. 🧍 Handstand example (this is where people get confused) People think squeezing abs creates a straight handstand. What actually happens: • Abs bring ribs down (positioning) • Glutes + hips keep the line straight “Squeezing your core” is NOT the action. It’s a byproduct of being in the right position. You don’t squeeze to get aligned. You align — and then the core turns on. 🛠️ Best exercises to fix this You don’t need fancy drills. Back extensions Pause at the top. Feel the glutes lock the body in. Superman holds Bodyweight is enough. Add weight if needed. Glute bridges Hold the top. If you feel your hips locking in, you’re doing it right. Dragon flags Not just abs. Think hips open, body moving as one piece.