Forearm Grip Shelf

Difficulty: Intermediate

Category: Grip

Pre-requisite Moves:

• The Push – Pull Method
• Split Grip
• Stronghold Grip

The Forearm Grip Shelf is crucial in many inverted moves, from layback flips to brass monkey, to forearm grip Ayesha and beyond. Most common in inverted moves, it can provide a nice fulcrum for your body, just like anchor grip can in a climb. In other moves, like Janeiro, this top arm can serve well as a shelf to balance your bodyweight.

The bottom arm takes a lesson from Split Grip, where the pointer finger should be pointed and only slightly wrapped around the pole to provide the best wrist alignment.

Move Steps

For a right-handed hold, your right arm will be bent on top.

For a left-handed hold, your left arm will be bent on top.

1. Keeping your top hand bent, wedge the pole between your chest and bicep, much like a stronghold grip, and grab the pole in a crush grip.
2. Reach down with your opposite hand and wrap it around the pole, index finger pointing down to the floor.

This move previously appeared in our Guide to Grips and Holds article.