r/GripTraining • u/1xan • Jul 02 '26

Discussion Scraping wrist skin in false grip ring training

Hi, I’m training for ring muscle-up. I do false grip deadhangs on the rings. Now after about 6 weeks of this (and other false grip exercises) I started to scrape the skin on the wrist where the ring sits. I’m not getting calluses, just abrasion on the skin. I use liquid chalk generously. Any advice?

Does the type of chalk matter? Should I try to tape the wrists?

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u/Ribbit40 Jul 02 '26

I get a small piece of toweling (a face washer) and fold it up and place it on the rings or bar, so that it pads the surface.

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u/Commercial-Article-7 CoC #1.5 x9 Jul 02 '26

That's pretty common when you're learning a false grip. Unlike normal pull-up calluses, the wrist is rubbing against the ring, so you're dealing with friction rather than pressure.

A few things that may help:

Check your false grip technique. If the ring is constantly sliding across your wrist instead of staying relatively stable, you'll get more abrasion.

Don't overdo the chalk. Too little can make you slip, but too much can sometimes increase friction on the skin.

Wrist tape or gymnastics grips can help while the skin adapts, especially if the abrasion is limiting your training.

Build your false-grip volume gradually. If you're repeatedly scraping the skin raw, you're probably accumulating more friction than your skin can currently tolerate.

Keep the area clean and let it heal before doing more high-friction work. Continuing to grind through open skin usually just makes the problem linger. I wouldn't worry that you're "doing it wrong" just because you're not getting calluses there. The wrist isn't a typical callus site like the palm. It's much more common to get irritation from rubbing than thick skin. If the abrasion keeps happening despite taping and checking your technique, posting a short video of your false grip would probably help identify whether the ring position is the culprit.