The types of Grips we use during workouts.
The types of grips we use during workout strength in reference to upper body strength and endurance, people who exist seem to point what I even have suspected for an extended time from my very own training having a robust grip means having a robust and resilient upper body.
Let’s face it having a double bodyweight deadlift is a whole different animal once you can roll in the hay employing a snatch grip without wraps. In addition, a massive host of muscles are involved in the act of gripping: four flexors.
Strengthening these can help prevent many common injuries to the hand and forearm (those of you in touch sports of any kind skills much this will affect your game), and can help any injuries that do occur to heal much faster.
Here are the 4 grips in detailed in various ways which we use in gyms during the workout.
Pronated Grip. (The types of Grips we use during workouts)
The pronated grip is usually the foremost common grip used during resistance training. You place the hand over the bar, dumbbell, or kettlebell with your knuckles up. Your thumb can either be wrapped around the bar (closed grip) or not wrapped around the bar (open or false grip). I would not recommend the open grip because you are doing not have full control of the bar. The closed grip allows the thumb to prevent the possibility of the bar slipping from the hands, especially during exercises where the weight is held above the body (for example, during pressing movements).
This are some exercises which are performed in Pronation Grip.
Supinated Grip. (The types of Grips we use during workouts)
The supinated grip is the exact opposite of the pronated grip. The hands are placed underneath the bar so the knuckles aim backside or toward the floor. I generally only categorize the “closed” variation of the supinated grip versus the open/closed options in the grip. The thumb is wrapped around the bar allows for maximum grip throughout any lift you are performing. I utilize this grip during many of my pulling movements.
This are the exercises which are performed in Supination grip.
- Inverted row
- Bent-over row
- Lat pulldown
Alternated Grip alternate.
The alternated grip may be a combination of the preceding two grips. within the alternated grip, one hand is pronated and one hand is supinated. it’s common for grip strength to be a limiting think about your ability to lift heavyweight, especially when performing a pronated grip. The bar tends to roll out of the hands very easily, especially during maximal-effort lifts. The alternated grip places the hands during a more superiority to stop the rolling or slipping of the bar from the hands. this is often also a useful grip to use once you are spotting someone, especially on the bench press.
This are the exercises which are performed in Alternate Grip
- Traditional/Sumo Deadlifts
The hook grip maybe a nontraditional grip which will sometimes be difficult to master but could yield great leads to terms of the lifts you employ it for. It is similar to a pronated grip, but the thumb is placed underneath the middle and index fingers. The benefits of this grip are almost like those of the alternated grip. It prevents the bar from rolling out of the hands due to the location of the thumb and fingers. This makes it a perfect grip for heavy and explosive movements just like the clean and snatch.
This are the exercises which are performed in a hook grip
- Clean and Jerk